Comparing Nutrients in 1 kilogram Watermelon VS Tamarinds

Macros Ratio

	Protein	Fat	Carbs
Watermelon	7%	4%	89%
Tamarinds	4%	2%	94%

Macro Nutrients

	Watermelon	Tamarinds	Recommended Dietary Allowance
Energy	10.3% 300kcal	82.4% 2390kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	8.5% 2.72g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	3.47% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.5g	481% 625g	130g per day for Men 19-50 years
Sugars	85.5% 62g	535% 388g	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	46.3% 33.6g	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	% 16g	NA	g per day for Men 19-50 years
Sucrose	% 12g	NA	g per day for Men 19-50 years
Fiber	10.5% 4g	134% 51g	38g per day for Men 19-50 years
Protein	11% 6.1g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Watermelon	Tamarinds	Recommended Dietary Allowance
Vitamin A	31% 280μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	357% 4.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	117% 1.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	121% 19.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.2% 2.2mg	28.6% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.6% 0.45mg	50.8% 0.66mg	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	7.5% 30μg	35% 140μg	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	90% 81mg	39% 35mg	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	3.33% 0.5mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon	Tamarinds	Recommended Dietary Allowance
Calcium	7% 70mg	74% 740mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	96% 0.86mg	0.9mg per day for Men 19-50 years
Fluoride	0.38% 15μg	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	30% 2.4mg	350% 28mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	219% 920mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	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	15.7% 110mg	161% 1130mg	700mg per day for Men 19-50 years
Potassium	33% 1120mg	185% 6280mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	24.7% 915g	8.5% 314g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Watermelon vs Tamarinds:

• Raw Watermelon has 14 times more Vitamin A, 1.5 times more Vitamin B5 and 2.3 times more Vitamin C than Raw Tamarinds.
• While Raw Tamarinds contain 13 times more Vitamin B1, 7.2 times more Vitamin B2, 10.9 times more Vitamin B3, 1.5 times more Vitamin B6, 4.7 times more Vitamin B9 and 28 times more Vitamin K than Raw Watermelon.
• Both Raw Watermelon as well as Raw Tamarinds have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Watermelon vs Tamarinds:

• Raw Watermelon has 2.9 times more Water than Raw Tamarinds.
• While Raw Tamarinds contain 10.6 times more Calcium, 2 times more Copper, 11.7 times more Iron, 9.2 times more Magnesium, 10.3 times more Phosphorus, 5.6 times more Potassium, 3.3 times more Selenium and 28 times more Sodium than Raw Watermelon.
• Both Raw Watermelon as well as Raw Tamarinds have insufficient amounts of Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Tamarinds contain 8 times more Energy, 8.3 times more Carbohydrate, 6.3 times more Sugars, 12.8 times more Fiber and 4.6 times more Protein than Raw Watermelon.
• Both Raw Watermelon as well as Raw Tamarinds have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.