Comparing Nutrients in 1 kilogram Tamarinds VS Boiled Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Tamarinds	4%	2%	94%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Tamarinds	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	82.4% 2390kcal	42.4% 1230kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	8.5% 2.72g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	0% 0g	35.6% 0.57g	1.6g per day for Men 19-50 years
Omega 6	3.47% 0.59g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	481% 625g	168% 219g	130g per day for Men 19-50 years
Sugars	535% 388g	NA	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	245% 93g	38g per day for Men 19-50 years
Protein	50% 28g	169% 95g	56g per day for Men 19-50 years

Vitamins

	Tamarinds	Boiled Royal 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	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	117% 1.52mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	121% 19.4mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.8% 0.66mg	80% 1.04mg	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	185% 740μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tamarinds	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	74% 740mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	291% 2.62mg	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	346% 27.7mg	8mg per day for Men 19-50 years
Magnesium	219% 920mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	NA	111% 2.55mg	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	111% 3780mg	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	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	82% 9mg	11mg per day for Men 19-50 years
Water	8.5% 314g	18% 670g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Tamarinds versus 1 kg of Boiled Royal 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 Royal Red Kidney Beans:

• 1 kilogram of Tamarinds has 4.5 times more Vitamin B1, 2.3 times more Vitamin B2, 3.5 times more Vitamin B3 and 2.9 times more Vitamin C than Boiled Royal Red Kidney Beans.
• While 1 kg of Boiled Royal Red Kidney Beans contains 1.5 times more Vitamin B5, 1.6 times more Vitamin B6 and 5.3 times more Vitamin B9 than Raw Tamarinds.
• 1 kilogram of Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Tamarinds as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Tamarinds has 1.7 times more Calcium, 2.2 times more Magnesium and 1.7 times more Potassium than Boiled Royal Red Kidney Beans.
• While 1 kg of Boiled Royal Red Kidney Beans contains 3 times more Copper, 1.3 times more Phosphorus and 9 times more Zinc than Raw Tamarinds.
• Both Tamarinds and Boiled Royal 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 and 2.9 times more Carbohydrate than Boiled Royal Red Kidney Beans.
• While 1 kg of Boiled Royal Red Kidney Beans contains more Omega 3, 1.8 times more Fiber and 3.4 times more Protein than Raw Tamarinds.
• 1 kilogram of Tamarinds provide inadequate amounts of Omega 3
• Both Raw Tamarinds as well as Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.