Comparing Nutrients in 14 ounces Tamarinds VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Tamarinds	4%	2%	94%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Tamarinds	Fresh Orange juice	Recommended Dietary Allowance
Energy	32.7% 949kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	3.37% 1.08g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	1.38% 0.23g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	191% 248g	31.8% 41.3g	130g per day for Men 19-50 years
Sugars	212% 154g	46% 33.3g	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	11.6% 8.4g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 16.4g	g per day for Men 19-50 years
Fiber	53.3% 20.2g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	20% 11g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Tamarinds	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	142% 1.7mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.4% 0.6mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	12.2% 0.16mg	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	29.8% 119μg	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	220% 198mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tamarinds	Fresh Orange juice	Recommended Dietary Allowance
Calcium	29.4% 294mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	19.4% 0.17mg	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	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	87% 365mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	NA	2.4% 0.056mg	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	64% 448mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	73.3% 2492mg	23.3% 794mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	0.72% 0.4μg	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	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	3.37% 125g	9.47% 350g	3700g per day for Men 19-50 years

Nutrient Comparison: Tamarinds VS Fresh Orange juice per 14 oz

Compare the macro and micronutrient content in 14 oz of Tamarinds versus 14 oz of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tamarinds vs Fresh Orange juice:

• 14 ounces of Tamarinds have 4.8 times more Vitamin B1, 5.1 times more Vitamin B2, 4.8 times more Vitamin B3, 1.7 times more Vitamin B6 and 28 times more Vitamin K than Fresh Orange juice.
• While 14 oz of Raw Orange juice contain 1.3 times more Vitamin B5, 2.1 times more Vitamin B9 and 14.3 times more Vitamin C than Raw Tamarinds.
• 14 ounces of Fresh Orange juice have insufficient amounts of Vitamin K
• Both Raw Tamarinds as well as Raw Orange juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Tamarinds vs Fresh Orange juice:

• 14 ounces of Tamarinds have 6.7 times more Calcium, 2 times more Copper, 14 times more Iron, 8.4 times more Magnesium, 6.6 times more Phosphorus, 3.1 times more Potassium and 13 times more Selenium than Fresh Orange juice.
• While 14 oz of Raw Orange juice contain 2.8 times more Water than Raw Tamarinds.
• 14 ounces of Fresh Orange juice lack sufficient amounts of Calcium and Selenium
• Both Raw Tamarinds as well as Raw Orange juice lack sufficient amounts of Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tamarinds have 5.3 times more Energy, 6 times more Carbohydrate, 4.6 times more Sugars, 25.5 times more Fiber and 4 times more Protein than Fresh Orange juice.
• 14 ounces of Fresh Orange juice provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Tamarinds as well as Raw Orange juice provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.