Comparing Nutrients in 14 ounces Canned Tamarind Nectar VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Tamarind Nectar	1%	2%	97%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Canned Tamarind Nectar	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	7.8% 226kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	NA	74% 23.6g	32g per day for Men 19-50 years
Omega 3	NA	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	NA	873% 148g	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	63% 81.7g	130g per day for Men 19-50 years
Sugars	69.5% 50.4g	NA	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	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	% 23.5g	NA	g per day for Men 19-50 years
Sucrose	% 0.52g	NA	g per day for Men 19-50 years
Fiber	5.22% 2g	120% 45.6g	38g per day for Men 19-50 years
Protein	0.64% 0.36g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Canned Tamarind Nectar	Toasted 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	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.92% 0.012mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.74% 0.28mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.94% 0.15mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.14% 0.028mg	246% 3.2mg	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	236% 945μg	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	6.17% 5.56mg	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	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	6.17% 0.056mg	809% 7.28mg	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	338% 27mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	3.45% 0.079mg	365% 8.4mg	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	657% 4596mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	191% 21mg	11mg per day for Men 19-50 years
Water	9.1% 337g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tamarind Nectar VS Toasted Sunflower Seeds per 14 oz

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

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

• 14 ounces of Canned Tamarind Nectar have 5.1 times more Vitamin C than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 108.3 times more Vitamin B1, 95 times more Vitamin B2, 60 times more Vitamin B3, 190.8 times more Vitamin B5, 115 times more Vitamin B6 and 238 times more Vitamin B9 than Canned Tamarind Nectar.
• 14 ounces of Canned Tamarind Nectar have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• 14 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Canned Tamarind Nectar as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

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

• 14 ounces of Canned Tamarind Nectar have 85 times more Water than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 5.7 times more Calcium, 131 times more Copper, 9.1 times more Iron, 32.3 times more Magnesium, 105.7 times more Manganese, 579 times more Phosphorus, 18.2 times more Potassium and 265 times more Zinc than Canned Tamarind Nectar.
• 14 ounces of Canned Tamarind Nectar lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Toasted Sunflower Seed Kernels no Salt contain 10.9 times more Energy, 473.3 times more Fat, 1.4 times more Carbohydrate, 23 times more Fiber and 191.2 times more Protein than Canned Tamarind Nectar.
• 14 ounces of Canned Tamarind Nectar provide inadequate amounts of Energy, Fiber and Protein