Comparing Nutrients in 1 kilogram Broccoli VS Tamarinds

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Tamarinds	4%	2%	94%

Macro Nutrients

	Broccoli	Tamarinds	Recommended Dietary Allowance
Energy	11.7% 340kcal	82.4% 2390kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	8.5% 2.72g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	3.47% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	481% 625g	130g per day for Men 19-50 years
Sugars	23.4% 17g	535% 388g	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	9.38% 6.8g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 1g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	134% 51g	38g per day for Men 19-50 years
Protein	50.4% 28g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Tamarinds	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	357% 4.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	117% 1.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	121% 19.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	28.6% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	50.8% 0.66mg	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	158% 630μg	35% 140μg	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	991% 892mg	39% 35mg	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	52% 7.8mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Tamarinds	Recommended Dietary Allowance
Calcium	47% 470mg	74% 740mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	96% 0.86mg	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	91% 7.3mg	350% 28mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	219% 920mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	NA	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	94% 660mg	161% 1130mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	185% 6280mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	24% 893g	8.5% 314g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Broccoli vs Tamarinds:

• Raw Broccoli has 15.5 times more Vitamin A, 4 times more Vitamin B5, 2.7 times more Vitamin B6, 4.5 times more Vitamin B9, 25.5 times more Vitamin C, 7.8 times more Vitamin E and 36.3 times more Vitamin K than Raw Tamarinds.
• While Raw Tamarinds contain 6 times more Vitamin B1, 1.3 times more Vitamin B2 and 3 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli as well as Raw Tamarinds have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Tamarinds:

• Raw Broccoli has 1.9 times more Selenium, 4.1 times more Zinc and 2.8 times more Water than Raw Tamarinds.
• While Raw Tamarinds contain 1.6 times more Calcium, 1.8 times more Copper, 3.8 times more Iron, 4.4 times more Magnesium, 1.7 times more Phosphorus and 2 times more Potassium than Raw Broccoli.
• Both Raw Broccoli and Raw Tamarinds have similar amounts of Sodium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli has more Omega 3 than Raw Tamarinds.
• While Raw Tamarinds contain 7 times more Energy, 9.4 times more Carbohydrate, 22.8 times more Sugars and 2 times more Fiber than Raw Broccoli.
• Both Raw Broccoli and Raw Tamarinds have similar amounts of Protein per 1 kg.
• Both Raw Broccoli as well as Raw Tamarinds have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.