Comparing Nutrients in 1 pound Sugar-apples VS Tamarinds

Macros Ratio

	Protein	Fat	Carbs
Sugar-apples	8%	2%	90%
Tamarinds	4%	2%	94%

Macro Nutrients

	Sugar-apples	Tamarinds	Recommended Dietary Allowance
Energy	14.7% 426kcal	37.4% 1084kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	3.86% 1.23g	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	1.07% 0.18g	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	82.5% 107g	218% 283g	130g per day for Men 19-50 years
Sugars	NA	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	52.5% 20g	61% 23g	38g per day for Men 19-50 years
Protein	16.7% 9.34g	22.7% 12.7g	56g per day for Men 19-50 years

Vitamins

	Sugar-apples	Tamarinds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.6% 0.5mg	162% 1.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.5% 1.03mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	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	16% 63.5μg	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	183% 165mg	17.6% 16mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sugar-apples	Tamarinds	Recommended Dietary Allowance
Calcium	11% 109mg	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	34% 2.72mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	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	20.7% 145mg	73.2% 513mg	700mg per day for Men 19-50 years
Potassium	33% 1120mg	83.8% 2849mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	8.98% 332g	3.85% 142g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sugar-apples vs Tamarinds:

• Raw Sugar-apples have 1.6 times more Vitamin B5, 3 times more Vitamin B6 and 10.4 times more Vitamin C than Raw Tamarinds.
• While Raw Tamarinds contain 3.9 times more Vitamin B1, 1.3 times more Vitamin B2 and 2.2 times more Vitamin B3 than Raw Sugar-apples.
• Both Raw Sugar-apples and Raw Tamarinds have similar amounts of Vitamin B9 per 1 lb.
• Both Raw Sugar-apples as well as Raw Tamarinds have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Sugar-apples vs Tamarinds:

• Raw Sugar-apples have 2.3 times more Water than Raw Tamarinds.
• While Raw Tamarinds contain 3.1 times more Calcium, 4.7 times more Iron, 4.4 times more Magnesium, 3.5 times more Phosphorus, 2.5 times more Potassium, 2.2 times more Selenium and 3.1 times more Sodium than Raw Sugar-apples.
• Both Raw Sugar-apples and Raw Tamarinds have similar amounts of Copper per 1 lb.
• Both Raw Sugar-apples as well as Raw Tamarinds have insufficient amounts of Zinc in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Tamarinds contain 2.5 times more Energy, 2.6 times more Carbohydrate and 1.4 times more Protein than Raw Sugar-apples.
• Both Raw Sugar-apples and Raw Tamarinds have similar amounts of Fiber per 1 lb.
• Both Raw Sugar-apples as well as Raw Tamarinds have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.