Comparing Nutrients in 14 ounces Tamarinds VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Tamarinds	4%	2%	94%
Almonds	14%	72%	14%

Macro Nutrients

	Tamarinds	Almonds	Recommended Dietary Allowance
Energy	32.7% 949kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	3.37% 1.08g	47% 15g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	1.38% 0.23g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	191% 248g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	212% 154g	24% 17.3g	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	NA	0.6% 0.44g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 15.7g	g per day for Men 19-50 years
Fiber	53.3% 20.2g	131% 49.6g	38g per day for Men 19-50 years
Protein	20% 11g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Tamarinds	Almonds	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	142% 1.7mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.4% 0.6mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14% 55.6μg	43.7% 175μg	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	15.4% 14mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.65% 0.4mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tamarinds	Almonds	Recommended Dietary Allowance
Calcium	29.4% 294mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	455% 4.1mg	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	139% 11mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	87% 365mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	NA	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	64% 448mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	73.3% 2492mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	3.37% 125g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tamarinds vs Almonds:

• Raw Tamarinds have 2.1 times more Vitamin B1, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 7.5 times more Vitamin B2, 1.9 times more Vitamin B3, 3.3 times more Vitamin B5, 2.1 times more Vitamin B6, 3.1 times more Vitamin B9 and 256.3 times more Vitamin E than Raw Tamarinds.
• Both Raw Tamarinds as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tamarinds vs Almonds:

• Raw Tamarinds have 28 times more Sodium than Almonds.
• While Almonds contain 3.6 times more Calcium, 12 times more Copper, 1.3 times more Iron, 2.9 times more Magnesium, 4.3 times more Phosphorus, 3.2 times more Selenium and 31.2 times more Zinc than Raw Tamarinds.
• Both Raw Tamarinds and Almonds have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Tamarinds have 2.9 times more Carbohydrate and 8.9 times more Sugars than Almonds.
• While Almonds contain 2.4 times more Energy, 83.2 times more Fat, 14 times more Saturated Fat, 208.9 times more Omega 6, 2.5 times more Fiber and 7.6 times more Protein than Raw Tamarinds.
• Both Raw Tamarinds as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.