Comparing Nutrients in 1 kilogram Tamarinds VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Tamarinds	4%	2%	94%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Tamarinds	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	82.4% 2390kcal	213% 6170kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	8.5% 2.72g	146% 46.8g	32g per day for Men 19-50 years
Omega 3	0% 0g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	3.47% 0.59g	573% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	481% 625g	179% 233g	130g per day for Men 19-50 years
Sugars	535% 388g	145% 105g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 105g	g per day for Men 19-50 years
Fiber	134% 51g	150% 57g	38g per day for Men 19-50 years
Protein	50% 28g	309% 173g	56g per day for Men 19-50 years

Vitamins

	Tamarinds	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	357% 4.3mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	117% 1.52mg	125% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	121% 19.4mg	422% 67.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	234% 11.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.8% 0.66mg	423% 5.5mg	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	593% 2370μg	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	30% 27mg	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	1526% 229mg	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	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	74% 740mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	1774% 16mg	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	515% 41.2mg	8mg per day for Men 19-50 years
Magnesium	219% 920mg	740% 3110mg	420mg per day for Men 19-50 years
Manganese	NA	901% 20.7mg	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	951% 6660mg	700mg per day for Men 19-50 years
Potassium	185% 6280mg	169% 5760mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	1898% 1044μg	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	445% 49mg	11mg per day for Men 19-50 years
Water	8.5% 314g	0.17% 6.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Tamarinds VS Sunflower Seed Butter per 1 kg

Compare the macro and micronutrient content in 1 kg of Tamarinds versus 1 kg of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tamarinds vs Sunflower Seed Butter:

• 1 kilogram of Tamarinds has 8.1 times more Vitamin B1 and 1.3 times more Vitamin C than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 3.5 times more Vitamin B3, 8.2 times more Vitamin B5, 8.3 times more Vitamin B6, 16.9 times more Vitamin B9 and 228.9 times more Vitamin E than Raw Tamarinds.
• Both Tamarinds and Sunflower Seed Butter provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Tamarinds have insufficient amounts of Vitamin E
• Both Raw Tamarinds as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tamarinds vs Sunflower Seed Butter:

• 1 kg of Sunflower Seed Butter no Salt contains 18.6 times more Copper, 1.5 times more Iron, 3.4 times more Magnesium, 5.9 times more Phosphorus, 80.3 times more Selenium and 48.9 times more Zinc than Raw Tamarinds.
• Both Tamarinds and Sunflower Seed Butter contain similar levels of Calcium and Potassium per one kilogram.
• 1 kilogram of Tamarinds lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tamarinds has 2.7 times more Carbohydrate and 3.7 times more Sugars than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 2.6 times more Energy, 92 times more Fat, 17.2 times more Saturated Fat, more Omega 3, 165 times more Omega 6 and 6.2 times more Protein than Raw Tamarinds.
• Both Tamarinds and Sunflower Seed Butter offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Tamarinds provide inadequate amounts of Omega 3 and Omega 6