Comparing Nutrients in 1 kilogram Canned Carrots with Salt VS Tamarinds

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Tamarinds	4%	2%	94%

Macro Nutrients

	Canned Carrots with Salt	Tamarinds	Recommended Dietary Allowance
Energy	8.62% 250kcal	82.4% 2390kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	8.5% 2.72g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	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	42.6% 55.4g	481% 625g	130g per day for Men 19-50 years
Sugars	34.2% 25g	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	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	39.5% 15g	134% 51g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Tamarinds	Recommended Dietary Allowance
Vitamin A	620% 5580μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	357% 4.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	117% 1.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	121% 19.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	28.6% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	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	22.5% 90μg	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	30% 27mg	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	49.3% 7.4mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Tamarinds	Recommended Dietary Allowance
Calcium	25% 250mg	74% 740mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	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	80% 6.4mg	350% 28mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	219% 920mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	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	34.3% 240mg	161% 1130mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	185% 6280mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	25% 930g	8.5% 314g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Tamarinds per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Salt versus 1 kg of Tamarinds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Carrots with Salt vs Tamarinds:

• 1 kilogram of Canned Carrots with Salt has 279 times more Vitamin A, 1.7 times more Vitamin B6, 7.4 times more Vitamin E and 3.5 times more Vitamin K than Tamarinds.
• While 1 kg of Raw Tamarinds contains 23.8 times more Vitamin B1, 5.1 times more Vitamin B2, 3.5 times more Vitamin B3, 1.6 times more Vitamin B9 and 1.3 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Tamarinds provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Tamarinds have insufficient amounts of Vitamin A and Vitamin E
• Both Drained Canned Carrots with Salt as well as Raw Tamarinds have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Salt vs Tamarinds:

• 1 kilogram of Canned Carrots with Salt has 1.2 times more Copper, 8.6 times more Sodium, 2.6 times more Zinc and 3 times more Water than Tamarinds.
• While 1 kg of Raw Tamarinds contains 3 times more Calcium, 4.4 times more Iron, 11.5 times more Magnesium, 4.7 times more Phosphorus, 3.5 times more Potassium and 3.3 times more Selenium than Drained Canned Carrots with Salt.
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium
• 1 kilogram of Tamarinds lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Tamarinds contains 9.6 times more Energy, 11.3 times more Carbohydrate, 15.6 times more Sugars, 3.4 times more Fiber and 4.4 times more Protein than Drained Canned Carrots with Salt.
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Energy and Protein
• Both Drained Canned Carrots with Salt as well as Raw Tamarinds provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.