Comparing Nutrients in 14 ounces Canned Tamarind Nectar VS Fried Green Plantains

Macros Ratio

	Protein	Fat	Carbs
Canned Tamarind Nectar	1%	2%	97%
Fried Green Plantains	2%	34%	64%

Macro Nutrients

	Canned Tamarind Nectar	Fried Green Plantains	Recommended Dietary Allowance
Energy	7.8% 226kcal	42.3% 1226kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	48.3% 47g	97g per day for Men 19-50 years
Saturated Fat	NA	45.8% 14.6g	32g per day for Men 19-50 years
Omega 3	NA	53.3% 0.85g	1.6g per day for Men 19-50 years
Omega 6	NA	55% 9.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	45% 58.5g	150% 195g	130g per day for Men 19-50 years
Sugars	69.5% 50.4g	20% 14.4g	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	33.2% 24g	3.6% 2.6g	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	% 23.5g	% 2.42g	g per day for Men 19-50 years
Sucrose	% 0.52g	% 9.37g	g per day for Men 19-50 years
Fiber	5.22% 2g	36.6% 14g	38g per day for Men 19-50 years
Protein	0.64% 0.36g	10.6% 5.95g	56g per day for Men 19-50 years

Vitamins

	Canned Tamarind Nectar	Fried Green Plantains	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.5% 238μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.99% 0.012mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.92% 0.012mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.74% 0.28mg	20.3% 3.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.94% 0.15mg	30.8% 1.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.14% 0.028mg	80.6% 1.05mg	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	0.99% 3.97μg	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	31.3% 28mg	15% 13.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.18% 0.48mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tamarind Nectar	Fried Green Plantains	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	6.17% 0.056mg	80.7% 0.73mg	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	37.2% 2.98mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	55% 230mg	420mg per day for Men 19-50 years
Manganese	3.45% 0.079mg	32.4% 0.75mg	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	1.13% 7.94mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	56.3% 1913mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	9.1% 337g	3.87% 143g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tamarind Nectar VS Fried Green Plantains per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Tamarind Nectar versus 14 oz of Fried Green Plantains to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Tamarind Nectar vs Fried Green Plantains:

• 14 ounces of Canned Tamarind Nectar have 2.1 times more Vitamin C than Fried Green Plantains.
• While 14 oz of Fried Green Plantains contain more Vitamin A, 15.7 times more Vitamin B1, 34 times more Vitamin B2, 11.7 times more Vitamin B3, 10.5 times more Vitamin B5, 37.7 times more Vitamin B6 and 15 times more Vitamin B9 than Canned Tamarind Nectar.
• 14 ounces of Canned Tamarind Nectar have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9

Comparing minerals per 14 ounces for Canned Tamarind Nectar vs Fried Green Plantains:

• 14 ounces of Canned Tamarind Nectar have 2.4 times more Water than Fried Green Plantains.
• While 14 oz of Fried Green Plantains contain 13.1 times more Copper, 14.5 times more Magnesium, 9.4 times more Manganese, 22 times more Phosphorus, 17.9 times more Potassium and 11.5 times more Zinc than Canned Tamarind Nectar.
• Both Canned Tamarind Nectar and Fried Green Plantains contain similar levels of Iron per 14 ounces.
• 14 ounces of Canned Tamarind Nectar lack sufficient amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Canned Tamarind Nectar as well as Fried Green Plantains lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Tamarind Nectar have 3.5 times more Sugars and 9.2 times more Fructose than Fried Green Plantains.
• While 14 oz of Fried Green Plantains contain 5.4 times more Energy, 98.4 times more Fat, 3.3 times more Carbohydrate, 7 times more Fiber and 16.7 times more Protein than Canned Tamarind Nectar.
• 14 ounces of Canned Tamarind Nectar provide inadequate amounts of Energy, Fiber and Protein