Comparing Nutrients in 1 pound Fruit cocktail, canned, heavy syrup, drained VS Tamarinds

Macros Ratio

	Protein	Fat	Carbs
Fruit cocktail, canned, heavy syrup, drained	2%	1%	97%
Tamarinds	4%	2%	94%

Macro Nutrients

	Fruit cocktail, canned, heavy syrup, drained	Tamarinds	Recommended Dietary Allowance
Energy	11% 318kcal	37.4% 1084kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	3.86% 1.23g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	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	65.6% 85.3g	218% 283g	130g per day for Men 19-50 years
Sugars	107% 77.7g	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	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	20.3% 7.7g	61% 23g	38g per day for Men 19-50 years
Protein	3.8% 2.13g	22.7% 12.7g	56g per day for Men 19-50 years

Vitamins

	Fruit cocktail, canned, heavy syrup, drained	Tamarinds	Recommended Dietary Allowance
Vitamin A	7.06% 63.5μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	162% 1.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	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	3.4% 13.6μg	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	9.58% 8.6mg	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	18% 2.72mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.7% 17.7μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit cocktail, canned, heavy syrup, drained	Tamarinds	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	33.6% 336mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	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	16.4% 1.3mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	99% 417mg	420mg per day for Men 19-50 years
Manganese	NA	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	12% 408mg	83.8% 2849mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	9.86% 365g	3.85% 142g	3700g per day for Men 19-50 years

Nutrient Comparison: Fruit cocktail, canned, heavy syrup, drained VS Tamarinds per 1 lb

Compare the macro and micronutrient content in 1 lb of Fruit cocktail, canned, heavy 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 Fruit cocktail, canned, heavy syrup, drained vs Tamarinds:

• 1 pound of Fruit cocktail, canned, heavy syrup, drained has 6 times more Vitamin E and 1.4 times more Vitamin K than Tamarinds.
• While 1 lb of Raw Tamarinds contains 22.5 times more Vitamin B1, 7.2 times more Vitamin B2, 5.2 times more Vitamin B3, 1.3 times more Vitamin B6, 4.7 times more Vitamin B9 and 1.8 times more Vitamin C than Fruit cocktail, canned, heavy syrup, drained.
• 1 pound of Fruit cocktail, canned, heavy syrup, drained have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• 1 pound of Tamarinds have insufficient amounts of Vitamin E
• Both Fruit cocktail, canned, heavy 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 Fruit cocktail, canned, heavy syrup, drained vs Tamarinds:

• 1 pound of Fruit cocktail, canned, heavy syrup, drained has 2.6 times more Water than Tamarinds.
• While 1 lb of Raw Tamarinds contains 10.6 times more Calcium, 9.7 times more Iron, 18.4 times more Magnesium, 9.4 times more Phosphorus, 7 times more Potassium and 2.6 times more Selenium than Fruit cocktail, canned, heavy syrup, drained.
• Both Fruit cocktail, canned, heavy syrup, drained and Tamarinds contain similar levels of Copper per one pound.
• 1 pound of Fruit cocktail, canned, heavy syrup, drained lack sufficient amounts of Calcium, Magnesium, Phosphorus and Selenium
• Both Fruit cocktail, canned, heavy syrup, drained as well as Raw Tamarinds lack sufficient amounts of Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Tamarinds contains 3.4 times more Energy, 3.3 times more Carbohydrate, 2.3 times more Sugars, 3 times more Fiber and 6 times more Protein than Fruit cocktail, canned, heavy syrup, drained.
• 1 pound of Fruit cocktail, canned, heavy syrup, drained provide inadequate amounts of Protein
• Both Fruit cocktail, canned, heavy syrup, drained as well as Raw Tamarinds provide inadequate amounts of Omega 3 and Omega 6 in one pound.