Comparing Nutrients in 1 kilogram Canned Tamarind Nectar VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Tamarind Nectar	1%	2%	97%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Canned Tamarind Nectar	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	19.7% 570kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	NA	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	NA	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	NA	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 147g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	175% 127g	18.6% 13.5g	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	83.7% 60.7g	11.4% 8.3g	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	% 59.2g	% 7.5g	g per day for Men 19-50 years
Sucrose	% 1.3g	NA	g per day for Men 19-50 years
Fiber	13% 5g	79% 30g	38g per day for Men 19-50 years
Protein	1.6% 0.9g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Canned Tamarind Nectar	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.4% 0.07mg	100% 1.3mg	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	2.5% 10μg	168% 670μg	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	79% 71mg	627% 564mg	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	8% 1.2mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tamarind Nectar	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	10% 100mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	15.6% 0.14mg	42.2% 0.38mg	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	94% 7.5mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	8.7% 0.2mg	128% 2.94mg	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	2.86% 20mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	7.94% 270mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	NA	51% 28μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	23% 850g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Tamarind Nectar vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 17.7 times more Vitamin B1, 32 times more Vitamin B2, 6.7 times more Vitamin B3, 7.5 times more Vitamin B5, 18.6 times more Vitamin B6, 67 times more Vitamin B9, 7.9 times more Vitamin C, 10.2 times more Vitamin E and 811 times more Vitamin K than Canned Tamarind Nectar.
• Both Canned Tamarind Nectar as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Canned Tamarind Nectar vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains 5.6 times more Calcium, 2.7 times more Copper, 4.5 times more Magnesium, 14.7 times more Manganese, 25 times more Phosphorus, 7.9 times more Potassium, 3.4 times more Sodium and 24 times more Zinc than Canned Tamarind Nectar.
• Both Canned Tamarind Nectar and Frozen Chopped Broccoli, Unprepared have similar amounts of Iron and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Tamarind Nectar has 2.2 times more Energy, 3.1 times more Carbohydrate, 9.4 times more Sugars and 7.3 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 6 times more Fiber and 31.2 times more Protein than Canned Tamarind Nectar.
• Both Canned Tamarind Nectar as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.