Comparing Nutrients in 1 kilogram Tamarinds VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Tamarinds	4%	2%	94%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Tamarinds	Baked Potato Flesh	Recommended Dietary Allowance
Energy	82.4% 2390kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	8.5% 2.72g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	3.47% 0.59g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	481% 625g	166% 216g	130g per day for Men 19-50 years
Sugars	535% 388g	23.4% 17g	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	39.5% 15g	38g per day for Men 19-50 years
Protein	50% 28g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Tamarinds	Baked Potato Flesh	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	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	117% 1.52mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	121% 19.4mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.8% 0.66mg	232% 3mg	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	22.5% 90μg	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	142% 128mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tamarinds	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	74% 740mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	239% 2.15mg	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	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	219% 920mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	NA	70% 1.6mg	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	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	185% 6280mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	5.45% 3μg	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	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	8.5% 314g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Tamarinds VS Baked Potato Flesh per 1 kg

Compare the macro and micronutrient content in 1 kg of Tamarinds versus 1 kg of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tamarinds vs Baked Potato Flesh:

• 1 kilogram of Tamarinds has 4.1 times more Vitamin B1, 7.2 times more Vitamin B2, 1.4 times more Vitamin B3, 1.6 times more Vitamin B9 and 9.3 times more Vitamin K than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 3.9 times more Vitamin B5, 4.6 times more Vitamin B6 and 3.7 times more Vitamin C than Raw Tamarinds.
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin K
• Both Raw Tamarinds as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Tamarinds vs Baked Potato Flesh:

• 1 kilogram of Tamarinds has 14.8 times more Calcium, 8 times more Iron, 3.7 times more Magnesium, 2.3 times more Phosphorus, 1.6 times more Potassium and 4.3 times more Selenium than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 2.5 times more Copper, 2.9 times more Zinc and 2.4 times more Water than Raw Tamarinds.
• 1 kilogram of Tamarinds lack sufficient amounts of Zinc
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tamarinds has 2.6 times more Energy, 2.9 times more Carbohydrate, 22.8 times more Sugars, 3.4 times more Fiber and 1.4 times more Protein than Baked Potato Flesh.
• Both Raw Tamarinds as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.