Comparing Nutrients in 300 calories Canned Mango Nectar VS Canned Tamarind Nectar

Weight per 300 calories

• Canned Mango Nectar: 588g
• Canned Tamarind Nectar: 526g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Canned Mango Nectar or Canned Tamarind Nectar?

Macros Ratio

	Protein	Fat	Carbs
Canned Mango Nectar	1%	1%	98%
Canned Tamarind Nectar	1%	2%	97%

Macro Nutrients

	Canned Mango Nectar	Canned Tamarind Nectar	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	0.65% 0.63g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	NA	32g per day for Men 19-50 years
Omega 3	2.94% 0.047g	NA	1.6g per day for Men 19-50 years
Omega 6	0.1% 0.018g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.4% 77g	59.6% 77.5g	130g per day for Men 19-50 years
Sugars	101% 73.2g	92% 67g	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	45% 32.7g	44% 32g	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	% 31.2g	% 31g	g per day for Men 19-50 years
Sucrose	% 6g	% 0.68g	g per day for Men 19-50 years
Fiber	4.64% 1.76g	6.93% 2.63g	38g per day for Men 19-50 years
Protein	1.16% 0.65g	0.85% 0.47g	56g per day for Men 19-50 years

Vitamins

	Canned Mango Nectar	Canned Tamarind Nectar	Recommended Dietary Allowance
Vitamin A	23% 206μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.47% 0.018mg	1.3% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.36% 0.018mg	1.2% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	2.3% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.24% 0.41mg	3.9% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.8% 0.088mg	2.83% 0.037mg	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	10.3% 41μg	1.3% 5.26μg	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	99% 89.4mg	41.5% 37.4mg	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	8.24% 1.24mg	4.2% 0.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.92% 4.7μg	0.44% 0.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mango Nectar	Canned Tamarind Nectar	Recommended Dietary Allowance
Calcium	10% 100mg	5.26% 52.6mg	1000mg per day for Men 19-50 years
Copper	9.8% 0.088mg	8.2% 0.074mg	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	26.5% 2.1mg	49.3% 3.95mg	8mg per day for Men 19-50 years
Magnesium	4.2% 17.6mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	7.16% 0.16mg	4.58% 0.11mg	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	1.7% 11.8mg	1.5% 10.5mg	700mg per day for Men 19-50 years
Potassium	4.15% 141mg	4.18% 142mg	3400mg per day for Men 19-50 years
Selenium	4.28% 2.35μg	NA	55μg per day for Men 19-50 years
Sodium	1.96% 29.4mg	2.46% 37mg	1500mg per day for Men 19-50 years
Zinc	1.07% 0.12mg	0.96% 0.11mg	11mg per day for Men 19-50 years
Water	13.8% 510g	12% 447g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Mango Nectar vs Canned Tamarind Nectar:

• Canned Mango Nectar has more Vitamin A, 2.1 times more Vitamin B5, 2.4 times more Vitamin B6, 7.8 times more Vitamin B9, 2.4 times more Vitamin C, 2 times more Vitamin E and 8.9 times more Vitamin K than Canned Tamarind Nectar.
• Both Canned Mango Nectar as well as Canned Tamarind Nectar have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Canned Mango Nectar vs Canned Tamarind Nectar:

• Canned Mango Nectar has 1.9 times more Calcium and 1.6 times more Manganese than Canned Tamarind Nectar.
• While Canned Tamarind Nectar contains 1.9 times more Iron than Canned Mango Nectar.
• Both Canned Mango Nectar and Canned Tamarind Nectar have similar amounts of Copper, Magnesium, Potassium and Water per 300 kcal.
• Both Canned Mango Nectar as well as Canned Tamarind Nectar have insufficient amounts of Phosphorus and Zinc in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Tamarind Nectar contains 1.5 times more Fiber than Canned Mango Nectar.
• Both Canned Mango Nectar and Canned Tamarind Nectar have similar amounts of Energy, Carbohydrate, Sugars and Fructose per 300 kcal.
• Both Canned Mango Nectar as well as Canned Tamarind Nectar have insufficient amounts of Fat, Cholesterol, Glucose, Sucrose and Protein in 300 kcal.