Comparing Nutrients in 14 ounces Roasted Almonds VS Tamarinds

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Tamarinds	4%	2%	94%

Macro Nutrients

	Roasted Almonds	Tamarinds	Recommended Dietary Allowance
Energy	82% 2373kcal	32.7% 949kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	3.37% 1.08g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	1.38% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83.4g	191% 248g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	212% 154g	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	0.055% 0.04g	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 19g	NA	g per day for Men 19-50 years
Fiber	114% 43.3g	53.3% 20.2g	38g per day for Men 19-50 years
Protein	149% 83g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Tamarinds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	142% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	46.4% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	20% 0.26mg	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	54.6% 218μg	14% 55.6μg	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	15.4% 14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	632% 95mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Tamarinds	Recommended Dietary Allowance
Calcium	106% 1064mg	29.4% 294mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	38% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	185% 15mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	87% 365mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	NA	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	267% 1869mg	64% 448mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	73.3% 2492mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	3.37% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Tamarinds per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Almonds versus 14 oz of Tamarinds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Roasted Almonds vs Tamarinds:

• 14 ounces of Roasted Almonds have 7.9 times more Vitamin B2, 1.9 times more Vitamin B3, 2.2 times more Vitamin B5, 2.1 times more Vitamin B6, 3.9 times more Vitamin B9 and 239 times more Vitamin E than Tamarinds.
• While 14 oz of Raw Tamarinds contain 5.6 times more Vitamin B1, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• 14 ounces of Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• 14 ounces of Tamarinds have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Raw Tamarinds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Roasted Almonds vs Tamarinds:

• 14 ounces of Roasted Almonds have 3.6 times more Calcium, 12.8 times more Copper, 1.3 times more Iron, 3 times more Magnesium, 4.2 times more Phosphorus, 1.5 times more Selenium and 33.1 times more Zinc than Tamarinds.
• Both Roasted Almonds and Tamarinds contain similar levels of Potassium per 14 ounces.
• 14 ounces of Tamarinds lack sufficient amounts of Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Almonds have 2.5 times more Energy, 87.6 times more Fat, 15 times more Saturated Fat, 219.4 times more Omega 6, 2.1 times more Fiber and 7.5 times more Protein than Tamarinds.
• While 14 oz of Raw Tamarinds contain 3 times more Carbohydrate and 8 times more Sugars than Dry Roasted Almonds.
• 14 ounces of Tamarinds provide inadequate amounts of Omega 6
• Both Dry Roasted Almonds as well as Raw Tamarinds provide inadequate amounts of Omega 3 in 14 ounces.