Comparing Nutrients in 1 kilogram Oranges with Peel VS Canned Tamarind Nectar

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Canned Tamarind Nectar	1%	2%	97%

Macro Nutrients

	Oranges with Peel	Canned Tamarind Nectar	Recommended Dietary Allowance
Energy	21.7% 630kcal	19.7% 570kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	NA	32g per day for Men 19-50 years
Omega 3	10% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	113% 147g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 59.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	118% 45g	13% 5g	38g per day for Men 19-50 years
Protein	23.2% 13g	1.6% 0.9g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Canned Tamarind Nectar	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	4.38% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	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	75% 300μg	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	789% 710mg	79% 71mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Canned Tamarind Nectar	Recommended Dietary Allowance
Calcium	70% 700mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	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	100% 8mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	NA	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	31.4% 220mg	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	7.94% 270mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	22.2% 823g	23% 850g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Canned Tamarind Nectar per 1 kg

Compare the macro and micronutrient content in 1 kg of Oranges with Peel versus 1 kg of Canned Tamarind Nectar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oranges with Peel vs Canned Tamarind Nectar:

• 1 kilogram of Oranges with Peel has 33.3 times more Vitamin B1, 16.7 times more Vitamin B2, 7.1 times more Vitamin B3, 8.9 times more Vitamin B5, 13.3 times more Vitamin B6, 30 times more Vitamin B9 and 10 times more Vitamin C than Canned Tamarind Nectar.
• 1 kilogram of Canned Tamarind Nectar have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Raw Oranges with Peel as well as Canned Tamarind Nectar have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Oranges with Peel vs Canned Tamarind Nectar:

• 1 kilogram of Oranges with Peel has 7 times more Calcium, 4.1 times more Copper, 3.5 times more Magnesium, 11 times more Phosphorus and 7.3 times more Potassium than Canned Tamarind Nectar.
• Both Oranges with Peel and Canned Tamarind Nectar contain similar levels of Iron and Water per one kilogram.
• 1 kilogram of Canned Tamarind Nectar lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus and Potassium
• Both Raw Oranges with Peel as well as Canned Tamarind Nectar lack sufficient amounts of Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oranges with Peel has 9 times more Fiber and 14.4 times more Protein than Canned Tamarind Nectar.
• Both Oranges with Peel and Canned Tamarind Nectar offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Canned Tamarind Nectar provide inadequate amounts of Energy, Fiber and Protein