Comparing Nutrients in 1 kilogram Roasted Almonds VS Tamarinds

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Tamarinds	4%	2%	94%

Macro Nutrients

	Roasted Almonds	Tamarinds	Recommended Dietary Allowance
Energy	206% 5980kcal	82.4% 2390kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	8.5% 2.72g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	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	162% 210g	481% 625g	130g per day for Men 19-50 years
Sugars	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 47.5g	NA	g per day for Men 19-50 years
Fiber	287% 109g	134% 51g	38g per day for Men 19-50 years
Protein	374% 210g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Tamarinds	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	357% 4.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	117% 1.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	121% 19.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	28.6% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	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	138% 550μg	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	0% 0mg	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	1593% 239mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Tamarinds	Recommended Dietary Allowance
Calcium	268% 2680mg	74% 740mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	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	466% 37.3mg	350% 28mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	219% 920mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	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	673% 4710mg	161% 1130mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	185% 6280mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	0.65% 24g	8.5% 314g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Tamarinds per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Almonds versus 1 kg of Tamarinds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Tamarinds:

• 1 kilogram of Roasted Almonds has 7.9 times more Vitamin B2, 1.9 times more Vitamin B3, 2.2 times more Vitamin B5, 2.1 times more Vitamin B6, 3.9 times more Vitamin B9 and 239 times more Vitamin E than Tamarinds.
• While 1 kg of Raw Tamarinds contains 5.6 times more Vitamin B1, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• 1 kilogram of Tamarinds have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Raw Tamarinds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Tamarinds:

• 1 kilogram of Roasted Almonds has 3.6 times more Calcium, 12.8 times more Copper, 1.3 times more Iron, 3 times more Magnesium, 4.2 times more Phosphorus, 1.5 times more Selenium and 33.1 times more Zinc than Tamarinds.
• Both Roasted Almonds and Tamarinds contain similar levels of Potassium per one kilogram.
• 1 kilogram of Tamarinds lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 2.5 times more Energy, 87.6 times more Fat, 15 times more Saturated Fat, 219.4 times more Omega 6, 2.1 times more Fiber and 7.5 times more Protein than Tamarinds.
• While 1 kg of Raw Tamarinds contains 3 times more Carbohydrate and 8 times more Sugars than Dry Roasted Almonds.
• 1 kilogram of Tamarinds provide inadequate amounts of Omega 6
• Both Dry Roasted Almonds as well as Raw Tamarinds provide inadequate amounts of Omega 3 in one kilogram.