Comparing Nutrients in 1 kilogram Candies, Tamarind VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Candies, Tamarind	0%	0%	100%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Candies, Tamarind	Baked Potato Flesh	Recommended Dietary Allowance
Energy	114% 3310kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	707% 920g	166% 216g	130g per day for Men 19-50 years
Sugars	1084% 786g	23.4% 17g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	65.8% 25g	39.5% 15g	38g per day for Men 19-50 years
Protein	0% 0g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Candies, Tamarind	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	177% 2.12mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.4% 0.85mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.4% 9.5mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	232% 3mg	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	17.5% 70μg	22.5% 90μg	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	0% 0mg	142% 128mg	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	3.33% 0.5mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, Tamarind	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	0% 0mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	53.3% 0.48mg	239% 2.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.025% 1μg	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	0% 0mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	3.04% 0.07mg	70% 1.6mg	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	80% 560mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	91% 3090mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	1095% 16430mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	0.68% 25g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Candies, Tamarind VS Baked Potato Flesh per 1 kg

Compare the macro and micronutrient content in 1 kg of Candies, Tamarind versus 1 kg of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Candies, Tamarind vs Baked Potato Flesh:

• 1 kilogram of Candies, Tamarind has 2 times more Vitamin B1 and 4 times more Vitamin B2 than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 1.5 times more Vitamin B3, 7.9 times more Vitamin B5, 9.4 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than Candies, Tamarind.
• 1 kilogram of Candies, Tamarind have insufficient amounts of Vitamin B5, Vitamin B9 and Vitamin C
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Candies, Tamarind as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Candies, Tamarind vs Baked Potato Flesh:

• 1 kilogram of Candies, Tamarind has 1.8 times more Magnesium and 328.6 times more Sodium than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 4.5 times more Copper, more Iron, 23 times more Manganese, 1.3 times more Potassium, 3.6 times more Zinc and 29.9 times more Water than Candies, Tamarind.
• Both Candies, Tamarind and Baked Potato Flesh contain similar levels of Phosphorus per one kilogram.
• 1 kilogram of Candies, Tamarind lack sufficient amounts of Iron, Manganese and Zinc
• Both Candies, Tamarind as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Candies, Tamarind has 3.6 times more Energy, 4.3 times more Carbohydrate, 46.2 times more Sugars and 1.7 times more Fiber than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains more Protein than Candies, Tamarind.
• 1 kilogram of Candies, Tamarind provide inadequate amounts of Protein
• Both Candies, Tamarind as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.