Comparing Nutrients in 14 ounces Bottled Pomegranate Juice VS Canned Tamarind Nectar

Macros Ratio

	Protein	Fat	Carbs
Bottled Pomegranate Juice	1%	5%	94%
Canned Tamarind Nectar	1%	2%	97%

Macro Nutrients

	Bottled Pomegranate Juice	Canned Tamarind Nectar	Recommended Dietary Allowance
Energy	7.4% 214kcal	7.8% 226kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	45% 58.5g	130g per day for Men 19-50 years
Sugars	69.3% 50.2g	69.5% 50.4g	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	35% 25.3g	33.2% 24g	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	% 25g	% 23.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.52g	g per day for Men 19-50 years
Fiber	1.04% 0.4g	5.22% 2g	38g per day for Men 19-50 years
Protein	1.06% 0.6g	0.64% 0.36g	56g per day for Men 19-50 years

Vitamins

	Bottled Pomegranate Juice	Canned Tamarind Nectar	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	0.99% 0.012mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	0.92% 0.012mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.78% 0.92mg	1.74% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	2.94% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	2.14% 0.028mg	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	24% 95μg	0.99% 3.97μg	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	0.44% 0.4mg	31.3% 28mg	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	10% 1.5mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.4% 41.3μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bottled Pomegranate Juice	Canned Tamarind Nectar	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	6.17% 0.056mg	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	4.96% 0.4mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	3.45% 0.079mg	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	6.24% 43.7mg	1.13% 7.94mg	700mg per day for Men 19-50 years
Potassium	25% 849mg	3.15% 107mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	9.2% 341g	9.1% 337g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Bottled Pomegranate Juice vs Canned Tamarind Nectar:

• Bottled Pomegranate Juice has 5 times more Vitamin B1, 5 times more Vitamin B2, 3.3 times more Vitamin B3, 7.7 times more Vitamin B5, 5.7 times more Vitamin B6, 24 times more Vitamin B9, 3.2 times more Vitamin E and 104 times more Vitamin K than Canned Tamarind Nectar.
• While Canned Tamarind Nectar contains 71 times more Vitamin C than Bottled Pomegranate Juice.
• Both Bottled Pomegranate Juice as well as Canned Tamarind Nectar have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Bottled Pomegranate Juice vs Canned Tamarind Nectar:

• Bottled Pomegranate Juice has 1.5 times more Copper, 1.8 times more Magnesium, 4.8 times more Manganese, 5.5 times more Phosphorus and 7.9 times more Potassium than Canned Tamarind Nectar.
• While Canned Tamarind Nectar contains 7.5 times more Iron than Bottled Pomegranate Juice.
• Both Bottled Pomegranate Juice and Canned Tamarind Nectar have similar amounts of Calcium and Water per 14 oz.
• Both Bottled Pomegranate Juice as well as Canned Tamarind Nectar have insufficient amounts of Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Tamarind Nectar contains 5 times more Fiber than Bottled Pomegranate Juice.
• Both Bottled Pomegranate Juice and Canned Tamarind Nectar have similar amounts of Energy, Carbohydrate, Sugars and Fructose per 14 oz.
• Both Bottled Pomegranate Juice as well as Canned Tamarind Nectar have insufficient amounts of Fat, Cholesterol, Glucose, Sucrose and Protein in 14 oz.