Comparing Nutrients in 300 calories Candies, Tamarind VS Dried Butternuts

Weight per 300 calories

• Candies, Tamarind: 91g
• Dried Butternuts: 49g

Dried Butternuts have 1.8 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.

Discover which food has more nutrients per 300 calories - Candies, Tamarind or Dried Butternuts?

Macros Ratio

	Protein	Fat	Carbs
Candies, Tamarind	0%	0%	100%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Candies, Tamarind	Dried Butternuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	28.8% 28g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	0% 0g	267% 4.27g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	97% 16.5g	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	4.54% 5.9g	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	6.06% 2.3g	38g per day for Men 19-50 years
Protein	0% 0g	21.8% 12.2g	56g per day for Men 19-50 years

Vitamins

	Candies, Tamarind	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0.1% 0.91μg	0.33% 2.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	15.6% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.93% 0.077mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.4% 0.86mg	3.2% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.27% 0.063mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.23% 0.029mg	21% 0.27mg	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	8.1% 32.4μg	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	1.74% 1.57mg	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	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 Butternuts	Recommended Dietary Allowance
Calcium	0% 0mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	4.83% 0.044mg	24.5% 0.22mg	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	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	9.7% 40.8mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	0.28% 0.006mg	140% 3.2mg	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	31.2% 219mg	700mg per day for Men 19-50 years
Potassium	8.24% 280mg	6.07% 206mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	15.3% 8.43μg	55μg per day for Men 19-50 years
Sodium	99% 1489mg	0.033% 0.49mg	1500mg per day for Men 19-50 years
Zinc	0.66% 0.073mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.044% 1.64g	3700g per day for Men 19-50 years

Candies, Tamarind VS Dried Butternuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Candies, Tamarind or Dried Butternuts?

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

• 300 kcal of Dried Butternuts contain 4.9 times more Vitamin B5, 9.5 times more Vitamin B6 and 5.1 times more Vitamin B9 than Candies, Tamarind.
• Both Candies, Tamarind and Dried Butternuts provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Candies, Tamarind have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin B9
• Both Candies, Tamarind as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

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

• 300 calories of Candies, Tamarind have 1.4 times more Potassium and 3037.8 times more Sodium than Dried Butternuts.
• While 300 kcal of Dried Butternuts contain 5.1 times more Copper, more Iron, 2.8 times more Magnesium, 506.9 times more Manganese, 4.3 times more Phosphorus, 9.3 times more Selenium and 21.2 times more Zinc than Candies, Tamarind.
• 300 calories of Candies, Tamarind lack sufficient amounts of Copper, Iron, Manganese, Selenium and Zinc
• Both Candies, Tamarind as well as Dried Butternuts lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Candies, Tamarind have 14.1 times more Carbohydrate than Dried Butternuts.
• While 300 kcal of Dried Butternuts contain more Fat, more Omega 3, more Omega 6 and more Protein than Candies, Tamarind.
• Both Candies, Tamarind and Dried Butternuts offer comparable quantities of Energy per 300 calories.
• 300 calories of Candies, Tamarind provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein
• 300 calories of Dried Butternuts provide inadequate amounts of Carbohydrate