Comparing Nutrients in 300 calories Canned Tamarind Nectar VS Oranges

Weight per 300 calories

• Canned Tamarind Nectar: 526g
• Oranges: 638g

Canned Tamarind Nectar has 1.2 times more energy per 100g than Oranges. It has low energy density when compared to other foods. Raw Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Tamarind Nectar	1%	2%	97%
Oranges	7%	2%	91%

Macro Nutrients

	Canned Tamarind Nectar	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.63g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	NA	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	NA	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	NA	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.6% 77.5g	57.7% 75g	130g per day for Men 19-50 years
Sugars	92% 67g	82.3% 59.7g	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	44% 32g	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	% 31g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	6.93% 2.63g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	0.85% 0.47g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Canned Tamarind Nectar	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.3% 0.016mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.2% 0.016mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.37mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.19mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.83% 0.037mg	29.5% 0.38mg	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	1.3% 5.26μg	48% 191μg	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	41.5% 37.4mg	377% 340mg	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	4.2% 0.63mg	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.44% 0.53μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tamarind Nectar	Oranges	Recommended Dietary Allowance
Calcium	5.26% 52.6mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	32% 0.29mg	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	49.3% 3.95mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	4.58% 0.11mg	6.94% 0.16mg	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	1.5% 10.5mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	4.18% 142mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	NA	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	2.46% 37mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	0.96% 0.11mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	12% 447g	15% 554g	3700g per day for Men 19-50 years

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

• Raw Oranges contain more Vitamin A, 35.2 times more Vitamin B1, 16.2 times more Vitamin B2, 4.9 times more Vitamin B3, 8.2 times more Vitamin B5, 10.4 times more Vitamin B6, 36.4 times more Vitamin B9, 9.1 times more Vitamin C and 1.8 times more Vitamin E than Canned Tamarind Nectar.
• Both Canned Tamarind Nectar as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin K in 300 kcal.

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

• Canned Tamarind Nectar has 6.2 times more Iron than Raw Oranges.
• While Raw Oranges contain 4.9 times more Calcium, 3.9 times more Copper, 3 times more Magnesium, 1.5 times more Manganese, 8.5 times more Phosphorus, 8.1 times more Potassium and 4.2 times more Zinc than Canned Tamarind Nectar.
• Both Canned Tamarind Nectar and Raw Oranges have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Oranges contain 5.8 times more Fiber and 12.7 times more Protein than Canned Tamarind Nectar.
• Both Canned Tamarind Nectar and Raw Oranges have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Canned Tamarind Nectar as well as Raw Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.