Comparing Nutrients in 300 calories Candies, Tamarind VS Dried Beechnuts

Weight per 300 calories

• Candies, Tamarind: 91g
• Dried Beechnuts: 52g

Dried Beechnuts have 1.7 times more energy per unit of mass than Candies, Tamarind, which is very high in comparison to other foods. Candies, Tamarind having high energy density.

Which food has more nutrients per 300 calories - Candies, Tamarind or Dried Beechnuts?

Macros Ratio

	Protein	Fat	Carbs
Candies, Tamarind	0%	0%	100%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Candies, Tamarind	Dried Beechnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	9.3% 2.98g	32g per day for Men 19-50 years
Omega 3	0% 0g	55.3% 0.89g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	56.3% 9.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83.3g	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	98% 71.2g	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	5.96% 2.27g	NA	38g per day for Men 19-50 years
Protein	0% 0g	5.77% 3.23g	56g per day for Men 19-50 years

Vitamins

	Candies, Tamarind	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0.1% 0.91μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.93% 0.077mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.4% 0.86mg	2.85% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.27% 0.063mg	9.64% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.23% 0.029mg	27.4% 0.36mg	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	1.6% 6.34μg	14.7% 59μg	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	0% 0mg	8.97% 8.07mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.3% 0.045mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.06% 1.27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, Tamarind	Dried Beechnuts	Recommended Dietary Allowance
Calcium	0% 0mg	0.052% 0.52mg	1000mg per day for Men 19-50 years
Copper	4.83% 0.044mg	38.8% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	0.002% 0.091μg	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	0% 0mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	9.7% 40.8mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	0.28% 0.006mg	30.4% 0.7mg	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	7.25% 50.8mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	8.24% 280mg	15.6% 530mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	NA	55μg per day for Men 19-50 years
Sodium	99% 1489mg	1.3% 19.8mg	1500mg per day for Men 19-50 years
Zinc	0.66% 0.073mg	1.7% 0.19mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.093% 3.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Candies, Tamarind vs Dried Beechnuts:

• Candies, Tamarind have 1.2 times more Vitamin B1 and 1.9 times more Vitamin B3 than Dried Beechnuts.
• While Dried Beechnuts contain 2.5 times more Vitamin B2, 7.6 times more Vitamin B5, 12.3 times more Vitamin B6, 9.3 times more Vitamin B9 and more Vitamin C than Candies, Tamarind.
• Both Candies, Tamarind as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Candies, Tamarind vs Dried Beechnuts:

• Candies, Tamarind have more Magnesium, more Phosphorus and 75.2 times more Sodium than Dried Beechnuts.
• While Dried Beechnuts contain 8 times more Copper, more Iron, 110.1 times more Manganese and 1.9 times more Potassium than Candies, Tamarind.
• Both Candies, Tamarind as well as Dried Beechnuts have insufficient amounts of Calcium and Zinc in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Candies, Tamarind have 4.8 times more Carbohydrate than Dried Beechnuts.
• While Dried Beechnuts contain more Fat, more Saturated Fat, more Omega 3, more Omega 6 and more Protein than Candies, Tamarind.
• Both Candies, Tamarind and Dried Beechnuts have similar amounts of Energy per 300 kcal.
• Both Candies, Tamarind as well as Dried Beechnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.