Comparing Nutrients in 1 pound Tamarinds VS Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Tamarinds	4%	2%	94%
Navy Beans	26%	4%	70%

Macro Nutrients

	Tamarinds	Navy Beans	Recommended Dietary Allowance
Energy	37.4% 1084kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	3.86% 1.23g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	0% 0g	153% 2.44g	1.6g per day for Men 19-50 years
Omega 6	1.57% 0.27g	8.94% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	218% 283g	212% 276g	130g per day for Men 19-50 years
Sugars	243% 176g	24.3% 17.6g	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	0% 0g	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	% 0.95g	g per day for Men 19-50 years
Sucrose	NA	% 15g	g per day for Men 19-50 years
Fiber	61% 23g	183% 69.4g	38g per day for Men 19-50 years
Protein	22.7% 12.7g	181% 101g	56g per day for Men 19-50 years

Vitamins

	Tamarinds	Navy Beans	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	162% 1.94mg	293% 3.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	57.2% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	62% 9.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	67.5% 3.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	149% 1.94mg	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	413% 1651μg	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	17.6% 16mg	NA	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	3.02% 0.45mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	9.45% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tamarinds	Navy Beans	Recommended Dietary Allowance
Calcium	33.6% 336mg	66.7% 667mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	420% 3.8mg	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	159% 12.7mg	311% 25mg	8mg per day for Men 19-50 years
Magnesium	99% 417mg	189% 794mg	420mg per day for Men 19-50 years
Manganese	NA	280% 6.43mg	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	73.2% 513mg	264% 1846mg	700mg per day for Men 19-50 years
Potassium	83.8% 2849mg	158% 5375mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	151% 16.6mg	11mg per day for Men 19-50 years
Water	3.85% 142g	1.5% 55g	3700g per day for Men 19-50 years

Nutrient Comparison: Tamarinds VS Navy Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Tamarinds versus 1 lb of Navy Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Tamarinds vs Navy Beans:

• 1 lb of Raw Navy Beans contains 1.8 times more Vitamin B1, 5.2 times more Vitamin B5, 6.5 times more Vitamin B6 and 26 times more Vitamin B9 than Raw Tamarinds.
• Both Tamarinds and Navy Beans provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin K per one pound.
• Both Raw Tamarinds as well as Raw Navy Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Tamarinds vs Navy Beans:

• 1 lb of Raw Navy Beans contains 2 times more Calcium, 9.7 times more Copper, 2 times more Iron, 1.9 times more Magnesium, 3.6 times more Phosphorus, 1.9 times more Potassium, 8.5 times more Selenium and 36.5 times more Zinc than Raw Tamarinds.
• 1 pound of Tamarinds lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tamarinds has 10 times more Sugars than Navy Beans.
• While 1 lb of Raw Navy Beans contains 1.4 times more Energy, more Omega 3, 3 times more Fiber and 8 times more Protein than Raw Tamarinds.
• Both Tamarinds and Navy Beans offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Tamarinds provide inadequate amounts of Omega 3
• Both Raw Tamarinds as well as Raw Navy Beans provide inadequate amounts of Omega 6 in one pound.