Comparing Nutrients in 1 kilogram Tamarinds VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Tamarinds	4%	2%	94%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Tamarinds	Oranges with Peel	Recommended Dietary Allowance
Energy	82.4% 2390kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	8.5% 2.72g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	0% 0g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	3.47% 0.59g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	481% 625g	119% 155g	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	118% 45g	38g per day for Men 19-50 years
Protein	50% 28g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Tamarinds	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	357% 4.3mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	117% 1.52mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	121% 19.4mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.8% 0.66mg	71.5% 0.93mg	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	75% 300μg	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	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	74% 740mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	63.3% 0.57mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	219% 920mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	185% 6280mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	12.7% 7μg	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	10% 1.1mg	11mg per day for Men 19-50 years
Water	8.5% 314g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Tamarinds VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Tamarinds versus 1 kg of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tamarinds vs Oranges with Peel :

• 1 kilogram of Tamarinds has 4.3 times more Vitamin B1, 3 times more Vitamin B2 and 3.9 times more Vitamin B3 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2.3 times more Vitamin B5, 1.4 times more Vitamin B6, 2.1 times more Vitamin B9 and 20.3 times more Vitamin C than Raw Tamarinds.
• Both Raw Tamarinds as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Tamarinds vs Oranges with Peel :

• 1 kilogram of Tamarinds has 1.5 times more Copper, 3.5 times more Iron, 6.6 times more Magnesium, 5.1 times more Phosphorus, 3.2 times more Potassium and 1.9 times more Selenium than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2.6 times more Water than Raw Tamarinds.
• Both Tamarinds and Oranges with Peel contain similar levels of Calcium per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium
• Both Raw Tamarinds as well as Raw Oranges with Peel lack sufficient amounts of Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tamarinds has 3.8 times more Energy, 4 times more Carbohydrate and 2.2 times more Protein than Oranges with Peel .
• Both Tamarinds and Oranges with Peel offer comparable quantities of Fiber per one kilogram.
• Both Raw Tamarinds as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.