Comparing Nutrients in 1 pound Tamarinds VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Tamarinds	4%	2%	94%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Tamarinds	Valencia Oranges	Recommended Dietary Allowance
Energy	37.4% 1084kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	3.86% 1.23g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	1.57% 0.27g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	218% 283g	41.5% 54g	130g per day for Men 19-50 years
Sugars	243% 176g	NA	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	61% 23g	30% 11.3g	38g per day for Men 19-50 years
Protein	22.7% 12.7g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Tamarinds	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	162% 1.94mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	22% 0.29mg	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	44.2% 177μg	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	244% 220mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tamarinds	Valencia Oranges	Recommended Dietary Allowance
Calcium	33.6% 336mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	18.6% 0.17mg	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	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	99% 417mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	NA	4.54% 0.1mg	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	11% 77mg	700mg per day for Men 19-50 years
Potassium	83.8% 2849mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	NA	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	3.85% 142g	10.6% 392g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tamarinds vs Valencia Oranges:

• Raw Tamarinds have 4.9 times more Vitamin B1, 3.8 times more Vitamin B2 and 7.1 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 6 times more Vitamin A, 1.7 times more Vitamin B5, 2.8 times more Vitamin B9 and 13.9 times more Vitamin C than Raw Tamarinds.
• Both Raw Tamarinds and Raw Valencia Oranges have similar amounts of Vitamin B6 per 1 lb.
• Both Raw Tamarinds as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tamarinds vs Valencia Oranges:

• Raw Tamarinds have 1.9 times more Calcium, 2.3 times more Copper, 31.1 times more Iron, 9.2 times more Magnesium, 6.6 times more Phosphorus, 3.5 times more Potassium and more Sodium than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.7 times more Water than Raw Tamarinds.
• Both Raw Tamarinds as well as Raw Valencia Oranges have insufficient amounts of Zinc in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Tamarinds have 4.9 times more Energy, 5.3 times more Carbohydrate, 2 times more Fiber and 2.7 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Omega 3 than Raw Tamarinds.
• Both Raw Tamarinds as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.