Comparing Nutrients in 1 kilogram Tamarinds VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Tamarinds	4%	2%	94%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Tamarinds	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	82.4% 2390kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	8.5% 2.72g	163% 52g	32g per day for Men 19-50 years
Omega 3	0% 0g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	3.47% 0.59g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	481% 625g	185% 241g	130g per day for Men 19-50 years
Sugars	535% 388g	37.7% 27.3g	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	292% 111g	38g per day for Men 19-50 years
Protein	50% 28g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Tamarinds	Roasted Sunflower Seeds	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	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	117% 1.52mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	121% 19.4mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.8% 0.66mg	618% 8.04mg	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	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	15.6% 14mg	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	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tamarinds	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	74% 740mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	2033% 18.3mg	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	475% 38mg	8mg per day for Men 19-50 years
Magnesium	219% 920mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	NA	917% 21mg	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	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	185% 6280mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	1442% 793μg	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	481% 53mg	11mg per day for Men 19-50 years
Water	8.5% 314g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Tamarinds VS Roasted Sunflower Seeds per 1 kg

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

Lets compare vitamin content per 1 kilogram of Tamarinds vs Roasted Sunflower Seeds:

• 1 kilogram of Tamarinds has 4 times more Vitamin B1 and 2.5 times more Vitamin C than Roasted Sunflower Seeds.
• While 1 kg of Dry Roasted Sunflower Seed Kernels no Salt contains 1.6 times more Vitamin B2, 3.6 times more Vitamin B3, 49.2 times more Vitamin B5, 12.2 times more Vitamin B6, 16.9 times more Vitamin B9 and 261 times more Vitamin E than Raw Tamarinds.
• Both Tamarinds and Roasted Sunflower Seeds provide similar amounts of Vitamin K per one kilogram.
• 1 kilogram of Tamarinds have insufficient amounts of Vitamin E
• 1 kilogram of Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Raw Tamarinds as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tamarinds vs Roasted Sunflower Seeds:

• 1 kg of Dry Roasted Sunflower Seed Kernels no Salt contains 21.3 times more Copper, 1.4 times more Iron, 1.4 times more Magnesium, 10.2 times more Phosphorus, 1.4 times more Potassium, 61 times more Selenium and 52.9 times more Zinc than Raw Tamarinds.
• Both Tamarinds and Roasted Sunflower Seeds contain similar levels of Calcium per one kilogram.
• 1 kilogram of Tamarinds lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tamarinds has 2.6 times more Carbohydrate and 14.2 times more Sugars than Roasted Sunflower Seeds.
• While 1 kg of Dry Roasted Sunflower Seed Kernels no Salt contains 2.4 times more Energy, 83 times more Fat, 19.2 times more Saturated Fat, more Omega 3, 555.6 times more Omega 6, 2.2 times more Fiber and 6.9 times more Protein than Raw Tamarinds.
• 1 kilogram of Tamarinds provide inadequate amounts of Omega 3 and Omega 6