Comparing Nutrients in 1 kilogram Blanched Almonds VS Canned Tamarind Nectar

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Canned Tamarind Nectar	1%	2%	97%

Macro Nutrients

	Blanched Almonds	Canned Tamarind Nectar	Recommended Dietary Allowance
Energy	203% 5900kcal	19.7% 570kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	NA	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	NA	1.6g per day for Men 19-50 years
Omega 6	727% 124g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	113% 147g	130g per day for Men 19-50 years
Sugars	64% 46.3g	175% 127g	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	0% 0g	83.7% 60.7g	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	% 0.3g	% 59.2g	g per day for Men 19-50 years
Sucrose	% 44.6g	% 1.3g	g per day for Men 19-50 years
Fiber	261% 99g	13% 5g	38g per day for Men 19-50 years
Protein	382% 214g	1.6% 0.9g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Canned Tamarind Nectar	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	4.38% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	5.4% 0.07mg	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	123% 490μg	2.5% 10μg	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	79% 71mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1583% 238mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Canned Tamarind Nectar	Recommended Dietary Allowance
Calcium	236% 2360mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	15.6% 0.14mg	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	410% 32.8mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	8.7% 0.2mg	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	687% 4810mg	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	7.94% 270mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	NA	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	1.2% 45g	23% 850g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Canned Tamarind Nectar:

• Blanched Almonds have 63.7 times more Vitamin B1, 237 times more Vitamin B2, 50 times more Vitamin B3, 8.5 times more Vitamin B5, 16.4 times more Vitamin B6, 49 times more Vitamin B9 and 197.9 times more Vitamin E than Canned Tamarind Nectar.
• While Canned Tamarind Nectar contains more Vitamin C than Blanched Almonds.
• Both Blanched Almonds as well as Canned Tamarind Nectar have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Blanched Almonds vs Canned Tamarind Nectar:

• Blanched Almonds have 23.6 times more Calcium, 73.4 times more Copper, 4.4 times more Iron, 67 times more Magnesium, 91.8 times more Manganese, 240.5 times more Phosphorus, 24.4 times more Potassium, 2.7 times more Sodium and 148.5 times more Zinc than Canned Tamarind Nectar.
• While Canned Tamarind Nectar contains 18.8 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds have 10.4 times more Energy, 437.7 times more Fat, 1.3 times more Carbohydrate, 19.8 times more Fiber and 237.8 times more Protein than Canned Tamarind Nectar.
• While Canned Tamarind Nectar contains 2.7 times more Sugars and more Fructose than Blanched Almonds.
• Both Blanched Almonds as well as Canned Tamarind Nectar have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.