Comparing Nutrients in 300 calories Canned Tamarind Nectar VS Fried Green Plantains

Weight per 300 calories

• Canned Tamarind Nectar: 526g
• Fried Green Plantains: 97g

Fried Green Plantains have 5.4 times more energy per unit of mass than Canned Tamarind Nectar, which is high in comparison to other foods. Canned Tamarind Nectar having low energy density.

Discover which food has more nutrients per 300 calories - Canned Tamarind Nectar or Fried Green Plantains?

Macros Ratio

	Protein	Fat	Carbs
Canned Tamarind Nectar	1%	2%	97%
Fried Green Plantains	2%	34%	64%

Macro Nutrients

	Canned Tamarind Nectar	Fried Green Plantains	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.63g	12% 11.5g	97g per day for Men 19-50 years
Saturated Fat	NA	11% 3.6g	32g per day for Men 19-50 years
Omega 3	NA	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	NA	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	59.6% 77.5g	36.7% 47.7g	130g per day for Men 19-50 years
Sugars	92% 67g	4.86% 3.52g	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	0.88% 0.64g	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	% 0.59g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 2.3g	g per day for Men 19-50 years
Fiber	6.93% 2.63g	8.94% 3.4g	38g per day for Men 19-50 years
Protein	0.85% 0.47g	2.6% 1.46g	56g per day for Men 19-50 years

Vitamins

	Canned Tamarind Nectar	Fried Green Plantains	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.47% 58.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.3% 0.016mg	3.8% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.2% 0.016mg	7.6% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.37mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.19mg	7.53% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.83% 0.037mg	19.7% 0.26mg	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	3.64% 14.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	41.5% 37.4mg	3.67% 3.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.2% 0.63mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.44% 0.53μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tamarind Nectar	Fried Green Plantains	Recommended Dietary Allowance
Calcium	5.26% 52.6mg	0.39% 3.9mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	19.7% 0.18mg	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	8.13% 0.65mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	13.4% 56.3mg	420mg per day for Men 19-50 years
Manganese	4.58% 0.11mg	7.94% 0.18mg	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	6.1% 42.7mg	700mg per day for Men 19-50 years
Potassium	4.18% 142mg	13.8% 468mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.46% 37mg	0.13% 1.94mg	1500mg per day for Men 19-50 years
Zinc	0.96% 0.11mg	2.03% 0.22mg	11mg per day for Men 19-50 years
Water	12% 447g	0.95% 35g	3700g per day for Men 19-50 years

Canned Tamarind Nectar VS Fried Green Plantains Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Tamarind Nectar or Fried Green Plantains?

Lets compare vitamin content per 300 calories of Canned Tamarind Nectar vs Fried Green Plantains:

• 300 calories of Canned Tamarind Nectar have 11.3 times more Vitamin C than Fried Green Plantains.
• While 300 kcal of Fried Green Plantains contain more Vitamin A, 6.3 times more Vitamin B2, 1.9 times more Vitamin B5 and 7 times more Vitamin B6 than Canned Tamarind Nectar.
• 300 calories of Canned Tamarind Nectar have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B5 and Vitamin B6
• 300 calories of Fried Green Plantains have insufficient amounts of Vitamin C
• Both Canned Tamarind Nectar as well as Fried Green Plantains have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B9 in 300 calories.

Comparing minerals per 300 calories for Canned Tamarind Nectar vs Fried Green Plantains:

• 300 calories of Canned Tamarind Nectar have 6.1 times more Iron and 12.8 times more Water than Fried Green Plantains.
• While 300 kcal of Fried Green Plantains contain 2.4 times more Copper, 2.7 times more Magnesium, 1.7 times more Manganese, 4.1 times more Phosphorus and 3.3 times more Potassium than Canned Tamarind Nectar.
• 300 calories of Canned Tamarind Nectar lack sufficient amounts of Magnesium, Manganese, Phosphorus and Potassium
• Both Canned Tamarind Nectar as well as Fried Green Plantains lack sufficient amounts of Calcium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Tamarind Nectar have 1.6 times more Carbohydrate, 19 times more Sugars and 49.9 times more Fructose than Fried Green Plantains.
• While 300 kcal of Fried Green Plantains contain 18.2 times more Fat and 1.3 times more Fiber than Canned Tamarind Nectar.
• Both Canned Tamarind Nectar and Fried Green Plantains offer comparable quantities of Energy per 300 calories.
• Both Canned Tamarind Nectar as well as Fried Green Plantains provide inadequate amounts of Protein in 300 calories.