Comparing Nutrients in 300 calories Sugar-apples VS Tamarinds

Weight per 300 calories

• Sugar-apples: 319g
• Tamarinds: 126g

Raw Tamarinds have 2.5 times more energy per unit of mass than Raw Sugar-apples, which is above average in comparison to other foods. Sugar-apples having average energy density.

Which food has more nutrients per 300 calories - Sugar-apples or Tamarinds?

Macros Ratio

	Protein	Fat	Carbs
Sugar-apples	8%	2%	90%
Tamarinds	4%	2%	94%

Macro Nutrients

	Sugar-apples	Tamarinds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.93g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	1.07% 0.34g	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	0.75% 0.13g	0.44% 0.074g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.4g	60.3% 78.5g	130g per day for Men 19-50 years
Sugars	NA	67% 48.7g	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	37% 14g	17% 6.4g	38g per day for Men 19-50 years
Protein	11.7% 6.57g	6.28% 3.5g	56g per day for Men 19-50 years

Vitamins

	Sugar-apples	Tamarinds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.28% 2.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.3% 0.35mg	44.8% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.8mg	15.2% 2.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	3.6% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	6.37% 0.083mg	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	11% 44.7μg	4.4% 17.6μg	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	129% 116mg	4.9% 4.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.84% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.93% 3.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sugar-apples	Tamarinds	Recommended Dietary Allowance
Calcium	7.66% 76.6mg	9.3% 93mg	1000mg per day for Men 19-50 years
Copper	30.5% 0.27mg	12% 0.11mg	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	24% 1.9mg	44% 3.5mg	8mg per day for Men 19-50 years
Magnesium	16% 67mg	27.5% 115mg	420mg per day for Men 19-50 years
Manganese	NA	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	14.6% 102mg	20.3% 142mg	700mg per day for Men 19-50 years
Potassium	23% 788mg	23% 788mg	3400mg per day for Men 19-50 years
Selenium	3.5% 1.9μg	2.97% 1.63μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.7mg	2.34% 35mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	1.14% 0.13mg	11mg per day for Men 19-50 years
Water	6.3% 234g	1.07% 39.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sugar-apples vs Tamarinds:

• Raw Sugar-apples have 1.9 times more Vitamin B2, 4 times more Vitamin B5, 7.7 times more Vitamin B6, 2.5 times more Vitamin B9 and 26.4 times more Vitamin C than Raw Tamarinds.
• While Raw Tamarinds contain 1.5 times more Vitamin B1 than Raw Sugar-apples.
• Both Raw Sugar-apples and Raw Tamarinds have similar amounts of Vitamin B3 per 300 kcal.
• Both Raw Sugar-apples as well as Raw Tamarinds have insufficient amounts of Vitamin A and Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Sugar-apples vs Tamarinds:

• Raw Sugar-apples have 2.5 times more Copper and 5.9 times more Water than Raw Tamarinds.
• While Raw Tamarinds contain 1.8 times more Iron, 1.7 times more Magnesium and 1.4 times more Phosphorus than Raw Sugar-apples.
• Both Raw Sugar-apples and Raw Tamarinds have similar amounts of Calcium, Potassium and Selenium per 300 kcal.
• Both Raw Sugar-apples as well as Raw Tamarinds have insufficient amounts of Zinc in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Sugar-apples have 2.2 times more Fiber and 1.9 times more Protein than Raw Tamarinds.
• Both Raw Sugar-apples and Raw Tamarinds have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Sugar-apples as well as Raw Tamarinds have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.