Comparing Nutrients in 300 calories Bottled Pomegranate Juice VS Canned Tamarind Nectar

Weight per 300 calories

• Bottled Pomegranate Juice: 556g
• 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 - Bottled Pomegranate Juice or Canned Tamarind Nectar?

Macros Ratio

	Protein	Fat	Carbs
Bottled Pomegranate Juice	1%	5%	94%
Canned Tamarind Nectar	1%	2%	97%

Macro Nutrients

	Bottled Pomegranate Juice	Canned Tamarind Nectar	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.66% 1.6g	0.65% 0.63g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	59.6% 77.5g	130g per day for Men 19-50 years
Sugars	97% 70.3g	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	49% 35.4g	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	% 35g	% 31g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.68g	g per day for Men 19-50 years
Fiber	1.46% 0.56g	6.93% 2.63g	38g per day for Men 19-50 years
Protein	1.5% 0.83g	0.85% 0.47g	56g per day for Men 19-50 years

Vitamins

	Bottled Pomegranate Juice	Canned Tamarind Nectar	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.94% 0.083mg	1.3% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	1.2% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.1% 1.3mg	2.3% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.7% 1.6mg	3.9% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	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	33.3% 133μg	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	0.62% 0.56mg	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	14% 2.1mg	4.2% 0.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48% 57.8μg	0.44% 0.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bottled Pomegranate Juice	Canned Tamarind Nectar	Recommended Dietary Allowance
Calcium	6.1% 61mg	5.26% 52.6mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	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	6.94% 0.56mg	49.3% 3.95mg	8mg per day for Men 19-50 years
Magnesium	9.26% 39mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	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	8.73% 61mg	1.5% 10.5mg	700mg per day for Men 19-50 years
Potassium	35% 1189mg	4.18% 142mg	3400mg per day for Men 19-50 years
Selenium	3.03% 1.67μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2.46% 37mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	0.96% 0.11mg	11mg per day for Men 19-50 years
Water	13% 478g	12% 447g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Bottled Pomegranate Juice vs Canned Tamarind Nectar:

• Bottled Pomegranate Juice has 5.3 times more Vitamin B1, 5.3 times more Vitamin B2, 3.5 times more Vitamin B3, 8.1 times more Vitamin B5, 6 times more Vitamin B6, 25.3 times more Vitamin B9, 3.3 times more Vitamin E and 109.8 times more Vitamin K than Canned Tamarind Nectar.
• While Canned Tamarind Nectar contains 67.3 times more Vitamin C than Bottled Pomegranate Juice.
• Both Bottled Pomegranate Juice as well as Canned Tamarind Nectar have insufficient amounts of Vitamin A and Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Bottled Pomegranate Juice vs Canned Tamarind Nectar:

• Bottled Pomegranate Juice has 1.6 times more Copper, 1.8 times more Magnesium, 5 times more Manganese, 5.8 times more Phosphorus, 8.4 times more Potassium, 1.4 times more Sodium and 4.8 times more Zinc than Canned Tamarind Nectar.
• While Canned Tamarind Nectar contains 7.1 times more Iron than Bottled Pomegranate Juice.
• Both Bottled Pomegranate Juice and Canned Tamarind Nectar have similar amounts of Calcium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Tamarind Nectar contains 4.7 times more Fiber than Bottled Pomegranate Juice.
• Both Bottled Pomegranate Juice and Canned Tamarind Nectar have similar amounts of Energy, Carbohydrate, Sugars and Fructose per 300 kcal.
• Both Bottled Pomegranate Juice as well as Canned Tamarind Nectar have insufficient amounts of Fat, Cholesterol, Glucose, Sucrose and Protein in 300 kcal.