Comparing Nutrients in 1 pound Blueberries, canned, light syrup, drained VS Tamarinds

Macros Ratio

	Protein	Fat	Carbs
Blueberries, canned, light syrup, drained	4%	4%	92%
Tamarinds	4%	2%	94%

Macro Nutrients

	Blueberries, canned, light syrup, drained	Tamarinds	Recommended Dietary Allowance
Energy	13.8% 399kcal	37.4% 1084kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	3.86% 1.23g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.04% 0.52g	1.57% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	218% 283g	130g per day for Men 19-50 years
Sugars	109% 79g	243% 176g	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	52.7% 38.2g	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	% 39g	NA	g per day for Men 19-50 years
Sucrose	% 1.86g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	61% 23g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	22.7% 12.7g	56g per day for Men 19-50 years

Vitamins

	Blueberries, canned, light syrup, drained	Tamarinds	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	162% 1.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.19mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	23% 0.3mg	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	2.27% 9.07μg	16% 63.5μg	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	2.5% 2.27mg	17.6% 16mg	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	41.7% 6.26mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	75.2% 90μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, canned, light syrup, drained	Tamarinds	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	33.6% 336mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	43.3% 0.39mg	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	24.4% 1.95mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	99% 417mg	420mg per day for Men 19-50 years
Manganese	86.8% 2mg	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	7.78% 54.4mg	73.2% 513mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	83.8% 2849mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	3.7% 0.41mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	9.3% 343g	3.85% 142g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries, canned, light syrup, drained VS Tamarinds per 1 lb

Compare the macro and micronutrient content in 1 lb of Blueberries, canned, light syrup, drained versus 1 lb of Tamarinds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Blueberries, canned, light syrup, drained vs Tamarinds:

• 1 pound of Blueberries, canned, light syrup, drained has 13.8 times more Vitamin E and 7.1 times more Vitamin K than Tamarinds.
• While 1 lb of Raw Tamarinds contains 9.3 times more Vitamin B1, 5.3 times more Vitamin B3, 3.5 times more Vitamin B5, 1.3 times more Vitamin B6, 7 times more Vitamin B9 and 7 times more Vitamin C than Blueberries, canned, light syrup, drained.
• Both Blueberries, canned, light syrup, drained and Tamarinds provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Blueberries, canned, light syrup, drained have insufficient amounts of Vitamin B5, Vitamin B9 and Vitamin C
• 1 pound of Tamarinds have insufficient amounts of Vitamin E
• Both Blueberries, canned, light syrup, drained as well as Raw Tamarinds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Blueberries, canned, light syrup, drained vs Tamarinds:

• 1 pound of Blueberries, canned, light syrup, drained has 2.4 times more Water than Tamarinds.
• While 1 lb of Raw Tamarinds contains 12.3 times more Calcium, 1.6 times more Copper, 6.5 times more Iron, 23 times more Magnesium, 9.4 times more Phosphorus, 11.6 times more Potassium and 13 times more Selenium than Blueberries, canned, light syrup, drained.
• 1 pound of Blueberries, canned, light syrup, drained lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Selenium
• Both Blueberries, canned, light syrup, drained as well as Raw Tamarinds lack sufficient amounts of Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Blueberries, canned, light syrup, drained has more Omega 3 than Tamarinds.
• While 1 lb of Raw Tamarinds contains 2.7 times more Energy, 2.8 times more Carbohydrate, 2.2 times more Sugars, 2 times more Fiber and 2.7 times more Protein than Blueberries, canned, light syrup, drained.
• 1 pound of Blueberries, canned, light syrup, drained provide inadequate amounts of Protein
• 1 pound of Tamarinds provide inadequate amounts of Omega 3
• Both Blueberries, canned, light syrup, drained as well as Raw Tamarinds provide inadequate amounts of Omega 6 in one pound.