Comparing Nutrients in 1 kilogram Sugar-apples VS Tamarinds

Macros Ratio

	Protein	Fat	Carbs
Sugar-apples	8%	2%	90%
Tamarinds	4%	2%	94%

Macro Nutrients

	Sugar-apples	Tamarinds	Recommended Dietary Allowance
Energy	32.4% 940kcal	82.4% 2390kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	8.5% 2.72g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	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	182% 236g	481% 625g	130g per day for Men 19-50 years
Sugars	NA	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	116% 44g	134% 51g	38g per day for Men 19-50 years
Protein	36.8% 20.6g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Sugar-apples	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	92% 1.1mg	357% 4.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	117% 1.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.83mg	121% 19.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.26mg	28.6% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	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	35% 140μg	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	403% 363mg	39% 35mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sugar-apples	Tamarinds	Recommended Dietary Allowance
Calcium	24% 240mg	74% 740mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	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	75% 6mg	350% 28mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	219% 920mg	420mg per day for Men 19-50 years
Manganese	NA	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	45.7% 320mg	161% 1130mg	700mg per day for Men 19-50 years
Potassium	72.6% 2470mg	185% 6280mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	19.8% 732g	8.5% 314g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sugar-apples vs Tamarinds:

• Raw Sugar-apples have 1.6 times more Vitamin B5, 3 times more Vitamin B6 and 10.4 times more Vitamin C than Raw Tamarinds.
• While Raw Tamarinds contain 3.9 times more Vitamin B1, 1.3 times more Vitamin B2 and 2.2 times more Vitamin B3 than Raw Sugar-apples.
• Both Raw Sugar-apples and Raw Tamarinds have similar amounts of Vitamin B9 per 1 kg.
• Both Raw Sugar-apples as well as Raw Tamarinds have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Sugar-apples vs Tamarinds:

• Raw Sugar-apples have 2.3 times more Water than Raw Tamarinds.
• While Raw Tamarinds contain 3.1 times more Calcium, 4.7 times more Iron, 4.4 times more Magnesium, 3.5 times more Phosphorus, 2.5 times more Potassium, 2.2 times more Selenium and 3.1 times more Sodium than Raw Sugar-apples.
• Both Raw Sugar-apples and Raw Tamarinds have similar amounts of Copper per 1 kg.
• Both Raw Sugar-apples as well as Raw Tamarinds have insufficient amounts of Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Tamarinds contain 2.5 times more Energy, 2.6 times more Carbohydrate and 1.4 times more Protein than Raw Sugar-apples.
• Both Raw Sugar-apples and Raw Tamarinds have similar amounts of Fiber per 1 kg.
• Both Raw Sugar-apples as well as Raw Tamarinds have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.