Comparing Nutrients in 1 kilogram Tamarinds VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Tamarinds	4%	2%	94%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Tamarinds	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	82.4% 2390kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	8.5% 2.72g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	0% 0g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	3.47% 0.59g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	481% 625g	175% 228g	130g per day for Men 19-50 years
Sugars	535% 388g	4.4% 3.2g	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	134% 51g	195% 74g	38g per day for Men 19-50 years
Protein	50% 28g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Tamarinds	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	357% 4.3mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	117% 1.52mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	121% 19.4mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.8% 0.66mg	92% 1.2mg	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	325% 1300μg	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	39% 35mg	13.3% 12mg	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	6.67% 1mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tamarinds	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	74% 740mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	269% 2.42mg	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	350% 28mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	219% 920mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	NA	207% 4.77mg	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	161% 1130mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	185% 6280mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	18.7% 280mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	8.5% 314g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Tamarinds VS Boiled Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Tamarinds versus 1 kg of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tamarinds vs Boiled Red Kidney Beans:

• 1 kilogram of Tamarinds has 2.7 times more Vitamin B1, 2.6 times more Vitamin B2, 3.4 times more Vitamin B3 and 2.9 times more Vitamin C than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.5 times more Vitamin B5, 1.8 times more Vitamin B6, 9.3 times more Vitamin B9 and 3 times more Vitamin K than Raw Tamarinds.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Tamarinds as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Tamarinds vs Boiled Red Kidney Beans:

• 1 kilogram of Tamarinds has 2.6 times more Calcium, 2 times more Magnesium and 1.6 times more Potassium than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 2.8 times more Copper, 1.3 times more Phosphorus and 10.7 times more Zinc than Raw Tamarinds.
• Both Tamarinds and Boiled Red Kidney Beans contain similar levels of Iron and Selenium per one kilogram.
• 1 kilogram of Tamarinds lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tamarinds has 1.9 times more Energy, 2.7 times more Carbohydrate and 121.3 times more Sugars than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains more Omega 3, 1.5 times more Fiber and 3.1 times more Protein than Raw Tamarinds.
• 1 kilogram of Tamarinds provide inadequate amounts of Omega 3
• Both Raw Tamarinds as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.