Comparing Nutrients in 1 pound Watermelon VS Tamarinds

Macros Ratio

	Protein	Fat	Carbs
Watermelon	7%	4%	89%
Tamarinds	4%	2%	94%

Macro Nutrients

	Watermelon	Tamarinds	Recommended Dietary Allowance
Energy	4.7% 136kcal	37.4% 1084kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	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	1.33% 0.23g	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	26.3% 34.2g	218% 283g	130g per day for Men 19-50 years
Sugars	38.8% 28g	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	21% 15.2g	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	% 7.17g	NA	g per day for Men 19-50 years
Sucrose	% 5.5g	NA	g per day for Men 19-50 years
Fiber	4.77% 1.8g	61% 23g	38g per day for Men 19-50 years
Protein	4.94% 2.77g	22.7% 12.7g	56g per day for Men 19-50 years

Vitamins

	Watermelon	Tamarinds	Recommended Dietary Allowance
Vitamin A	14% 127μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	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	5.05% 0.81mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	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	41% 36.7mg	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	1.5% 0.23mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon	Tamarinds	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	33.6% 336mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	43.3% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	0.17% 6.8μg	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	13.6% 1.1mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	99% 417mg	420mg per day for Men 19-50 years
Manganese	7.5% 0.17mg	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	7.13% 50mg	73.2% 513mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	83.8% 2849mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	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	11.2% 415g	3.85% 142g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Watermelon vs Tamarinds:

• Raw Watermelon has 14 times more Vitamin A, 1.5 times more Vitamin B5 and 2.3 times more Vitamin C than Raw Tamarinds.
• While Raw Tamarinds contain 13 times more Vitamin B1, 7.2 times more Vitamin B2, 10.9 times more Vitamin B3, 1.5 times more Vitamin B6, 4.7 times more Vitamin B9 and 28 times more Vitamin K than Raw Watermelon.
• Both Raw Watermelon as well as Raw Tamarinds have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Watermelon vs Tamarinds:

• Raw Watermelon has 2.9 times more Water than Raw Tamarinds.
• While Raw Tamarinds contain 10.6 times more Calcium, 2 times more Copper, 11.7 times more Iron, 9.2 times more Magnesium, 10.3 times more Phosphorus, 5.6 times more Potassium, 3.3 times more Selenium and 28 times more Sodium than Raw Watermelon.
• Both Raw Watermelon as well as Raw Tamarinds have insufficient amounts of Zinc in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Tamarinds contain 8 times more Energy, 8.3 times more Carbohydrate, 6.3 times more Sugars, 12.8 times more Fiber and 4.6 times more Protein than Raw Watermelon.
• Both Raw Watermelon as well as Raw Tamarinds have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.