Comparing Nutrients in 1 kilogram Tamarinds VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Tamarinds	4%	2%	94%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Tamarinds	Red Kidney Beans	Recommended Dietary Allowance
Energy	82.4% 2390kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	8.5% 2.72g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	0% 0g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	3.47% 0.59g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	481% 625g	471% 613g	130g per day for Men 19-50 years
Sugars	535% 388g	29% 21g	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	400% 152g	38g per day for Men 19-50 years
Protein	50% 28g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Tamarinds	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	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	117% 1.52mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	121% 19.4mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.8% 0.66mg	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tamarinds	Red Kidney Beans	Recommended Dietary Allowance
Calcium	74% 740mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	836% 67mg	8mg per day for Men 19-50 years
Magnesium	219% 920mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	NA	483% 11mg	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	580% 4060mg	700mg per day for Men 19-50 years
Potassium	185% 6280mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	18.7% 280mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	254% 28mg	11mg per day for Men 19-50 years
Water	8.5% 314g	3.18% 118g	3700g per day for Men 19-50 years

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

• Raw Red Kidney Beans contain 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 5.5 times more Vitamin B5, 6 times more Vitamin B6, 28.1 times more Vitamin B9, 1.3 times more Vitamin C, 2.1 times more Vitamin E and 2 times more Vitamin K than Raw Tamarinds.
• Both Raw Tamarinds and Raw Red Kidney Beans have similar amounts of Vitamin B3 per 1 kg.
• Both Raw Tamarinds as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Tamarinds have 2.3 times more Sodium than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 8.1 times more Copper, 2.4 times more Iron, 1.5 times more Magnesium, 3.6 times more Phosphorus, 2.2 times more Potassium, 2.5 times more Selenium and 27.9 times more Zinc than Raw Tamarinds.
• Both Raw Tamarinds and Raw Red Kidney Beans have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Tamarinds have 18.5 times more Sugars than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 1.4 times more Energy, 1.8 times more Fat, more Omega 3, 3.9 times more Omega 6, 3 times more Fiber and 8 times more Protein than Raw Tamarinds.
• Both Raw Tamarinds and Raw Red Kidney Beans have similar amounts of Carbohydrate per 1 kg.
• Both Raw Tamarinds as well as Raw Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.