Comparing Nutrients in 1 kilogram Tamarinds VS Blueberries, canned, light syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Tamarinds	4%	2%	94%
Blueberries, canned, light syrup, drained	4%	4%	92%

Macro Nutrients

	Tamarinds	Blueberries, canned, light syrup, drained	Recommended Dietary Allowance
Energy	82.4% 2390kcal	30.3% 880kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	8.5% 2.72g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	0% 0g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	3.47% 0.59g	6.7% 1.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	481% 625g	174% 227g	130g per day for Men 19-50 years
Sugars	535% 388g	241% 175g	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	116% 84.3g	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	NA	% 86.2g	g per day for Men 19-50 years
Sucrose	NA	% 4.1g	g per day for Men 19-50 years
Fiber	134% 51g	68.4% 26g	38g per day for Men 19-50 years
Protein	50% 28g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Tamarinds	Blueberries, canned, light syrup, drained	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	357% 4.3mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	117% 1.52mg	102% 1.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	121% 19.4mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	8.2% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.8% 0.66mg	37.7% 0.49mg	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	5% 20μg	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	5.56% 5mg	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	92% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	166% 199μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tamarinds	Blueberries, canned, light syrup, drained	Recommended Dietary Allowance
Calcium	74% 740mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	59% 0.53mg	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	53.8% 4.3mg	8mg per day for Men 19-50 years
Magnesium	219% 920mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	NA	191% 4.4mg	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	17% 120mg	700mg per day for Men 19-50 years
Potassium	185% 6280mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	18.7% 280mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	8.5% 314g	20.5% 757g	3700g per day for Men 19-50 years

Nutrient Comparison: Tamarinds VS Blueberries, canned, light syrup, drained per 1 kg

Compare the macro and micronutrient content in 1 kg of Tamarinds versus 1 kg of Blueberries, canned, light syrup, drained to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tamarinds vs Blueberries, canned, light syrup, drained:

• 1 kilogram of Tamarinds has 9.3 times more Vitamin B1, 5.3 times more Vitamin B3, 3.5 times more Vitamin B5, 1.3 times more Vitamin B6, 7 times more Vitamin B9 and 7 times more Vitamin C than Blueberries, canned, light syrup, drained.
• While 1 kg of Blueberries, canned, light syrup, drained contains 13.8 times more Vitamin E and 7.1 times more Vitamin K than Raw Tamarinds.
• Both Tamarinds and Blueberries, canned, light syrup, drained provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Tamarinds have insufficient amounts of Vitamin E
• 1 kilogram of Blueberries, canned, light syrup, drained have insufficient amounts of Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw Tamarinds as well as Blueberries, canned, light syrup, drained have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tamarinds vs Blueberries, canned, light syrup, drained:

• 1 kilogram of Tamarinds has 12.3 times more Calcium, 1.6 times more Copper, 6.5 times more Iron, 23 times more Magnesium, 9.4 times more Phosphorus, 11.6 times more Potassium and 13 times more Selenium than Blueberries, canned, light syrup, drained.
• While 1 kg of Blueberries, canned, light syrup, drained contains 2.4 times more Water than Raw Tamarinds.
• 1 kilogram of Blueberries, canned, light syrup, drained lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Selenium
• Both Raw Tamarinds as well as Blueberries, canned, light syrup, drained lack sufficient amounts of Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tamarinds has 2.7 times more Energy, 2.8 times more Carbohydrate, 2.2 times more Sugars, 2 times more Fiber and 2.7 times more Protein than Blueberries, canned, light syrup, drained.
• While 1 kg of Blueberries, canned, light syrup, drained contains more Omega 3 than Raw Tamarinds.
• 1 kilogram of Tamarinds provide inadequate amounts of Omega 3
• 1 kilogram of Blueberries, canned, light syrup, drained provide inadequate amounts of Protein
• Both Raw Tamarinds as well as Blueberries, canned, light syrup, drained provide inadequate amounts of Omega 6 in one kilogram.