Comparing Nutrients in 14 ounces Canned Tamarind Nectar VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Tamarind Nectar	1%	2%	97%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Canned Tamarind Nectar	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	7.8% 226kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	NA	87.7% 28g	32g per day for Men 19-50 years
Omega 3	NA	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	NA	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.5g	70% 91g	130g per day for Men 19-50 years
Sugars	69.5% 50.4g	17% 12.3g	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	0% 0g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	% 0.52g	% 9.4g	g per day for Men 19-50 years
Fiber	5.22% 2g	111% 42g	38g per day for Men 19-50 years
Protein	0.64% 0.36g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Canned Tamarind Nectar	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.99% 0.012mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.92% 0.012mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.74% 0.28mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.94% 0.15mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.14% 0.028mg	242% 3.14mg	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	232% 929μg	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	31.3% 28mg	4.85% 4.37mg	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	3.18% 0.48mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tamarind Nectar	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	6.17% 0.056mg	796% 7.16mg	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	212% 17mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	3.45% 0.079mg	359% 8.26mg	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	646% 4521mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	NA	564% 310μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	9.1% 337g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Tamarind Nectar vs Oil Roasted Sunflower Seeds:

• Canned Tamarind Nectar has 6.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 106.7 times more Vitamin B1, 93.3 times more Vitamin B2, 59 times more Vitamin B3, 187.6 times more Vitamin B5, 113.1 times more Vitamin B6, 234 times more Vitamin B9, 302.8 times more Vitamin E and 31 times more Vitamin K than Canned Tamarind Nectar.
• Both Canned Tamarind Nectar as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Canned Tamarind Nectar vs Oil Roasted Sunflower Seeds:

• Canned Tamarind Nectar has 55.2 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 8.7 times more Calcium, 128.9 times more Copper, 5.7 times more Iron, 31.8 times more Magnesium, 104 times more Manganese, 569.5 times more Phosphorus, 17.9 times more Potassium and 260.5 times more Zinc than Canned Tamarind Nectar.

Comparison of macro-nutrients per 14 ounces:

• Canned Tamarind Nectar has 4.1 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 10.4 times more Energy, 427.5 times more Fat, 1.6 times more Carbohydrate, 21.2 times more Fiber and 222.9 times more Protein than Canned Tamarind Nectar.
• Both Canned Tamarind Nectar as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.