Comparing Nutrients in 14 ounces Sugar-apples VS Tamarinds

Macros Ratio

	Protein	Fat	Carbs
Sugar-apples	8%	2%	90%
Tamarinds	4%	2%	94%

Macro Nutrients

	Sugar-apples	Tamarinds	Recommended Dietary Allowance
Energy	13% 373kcal	32.7% 949kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	3.37% 1.08g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	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	72% 94g	191% 248g	130g per day for Men 19-50 years
Sugars	NA	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	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	46% 17.5g	53.3% 20.2g	38g per day for Men 19-50 years
Protein	14.6% 8.18g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Sugar-apples	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	36.4% 0.44mg	142% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.5% 0.45mg	46.4% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	14% 55.6μg	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	160% 144mg	15.4% 14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sugar-apples	Tamarinds	Recommended Dietary Allowance
Calcium	9.53% 95mg	29.4% 294mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	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	29.8% 2.4mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	87% 365mg	420mg per day for Men 19-50 years
Manganese	NA	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	18% 127mg	64% 448mg	700mg per day for Men 19-50 years
Potassium	29% 980mg	73.3% 2492mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	7.86% 291g	3.37% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sugar-apples vs Tamarinds:

• Raw Sugar-apples have 1.6 times more Vitamin B5, 3 times more Vitamin B6 and 10.4 times more Vitamin C than Raw Tamarinds.
• While Raw Tamarinds contain 3.9 times more Vitamin B1, 1.3 times more Vitamin B2 and 2.2 times more Vitamin B3 than Raw Sugar-apples.
• Both Raw Sugar-apples and Raw Tamarinds have similar amounts of Vitamin B9 per 14 oz.
• Both Raw Sugar-apples as well as Raw Tamarinds have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Sugar-apples vs Tamarinds:

• Raw Sugar-apples have 2.3 times more Water than Raw Tamarinds.
• While Raw Tamarinds contain 3.1 times more Calcium, 4.7 times more Iron, 4.4 times more Magnesium, 3.5 times more Phosphorus, 2.5 times more Potassium, 2.2 times more Selenium and 3.1 times more Sodium than Raw Sugar-apples.
• Both Raw Sugar-apples and Raw Tamarinds have similar amounts of Copper per 14 oz.
• Both Raw Sugar-apples as well as Raw Tamarinds have insufficient amounts of Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Tamarinds contain 2.5 times more Energy, 2.6 times more Carbohydrate and 1.4 times more Protein than Raw Sugar-apples.
• Both Raw Sugar-apples and Raw Tamarinds have similar amounts of Fiber per 14 oz.
• Both Raw Sugar-apples as well as Raw Tamarinds have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.