Comparing Nutrients in 14 ounces Candies, Tamarind VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Candies, Tamarind	0%	0%	100%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Candies, Tamarind	Dried Beechnuts	Recommended Dietary Allowance
Energy	45.3% 1314kcal	79% 2286kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	205% 198g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	71% 22.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	422% 6.75g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	429% 73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	281% 365g	102% 133g	130g per day for Men 19-50 years
Sugars	430% 312g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	26% 9.92g	NA	38g per day for Men 19-50 years
Protein	0% 0g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Candies, Tamarind	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70% 0.84mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	113% 1.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.6% 3.77mg	21.8% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.56% 0.28mg	73.4% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.77% 0.13mg	209% 2.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.95% 27.8μg	112% 448μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	68.4% 61.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.32% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, Tamarind	Dried Beechnuts	Recommended Dietary Allowance
Calcium	0% 0mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	295% 2.66mg	0.9mg per day for Men 19-50 years
Fluoride	0.01% 0.4μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	0% 0mg	122% 9.76mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	231% 5.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	31.8% 222mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	36% 1226mg	119% 4036mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	NA	55μg per day for Men 19-50 years
Sodium	435% 6521mg	10% 151mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.71% 26g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Candies, Tamarind vs Dried Beechnuts:

• Dried Beechnuts contain 1.4 times more Vitamin B1, 4.4 times more Vitamin B2, 13.2 times more Vitamin B5, 21.4 times more Vitamin B6, 16.1 times more Vitamin B9 and more Vitamin C than Candies, Tamarind.
• Both Candies, Tamarind and Dried Beechnuts have similar amounts of Vitamin B3 per 14 oz.
• Both Candies, Tamarind as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Candies, Tamarind vs Dried Beechnuts:

• Candies, Tamarind have more Magnesium, more Phosphorus and 43.2 times more Sodium than Dried Beechnuts.
• While Dried Beechnuts contain 14 times more Copper, more Iron, 191.6 times more Manganese, 3.3 times more Potassium and 4.5 times more Zinc than Candies, Tamarind.
• Both Candies, Tamarind as well as Dried Beechnuts have insufficient amounts of Calcium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Candies, Tamarind have 2.7 times more Carbohydrate than Dried Beechnuts.
• While Dried Beechnuts contain 1.7 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6 and more Protein than Candies, Tamarind.
• Both Candies, Tamarind as well as Dried Beechnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.