Comparing Nutrients in 300 calories Canned Tamarind Nectar VS Frozen Roasted Potatoes with Salt

Weight per 300 calories

• Canned Tamarind Nectar: 526g
• Frozen Roasted Potatoes with Salt: 236g

Frozen Roasted Potatoes with Salt have 2.2 times more energy per unit of mass than Canned Tamarind Nectar, which is average 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 Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Tamarind Nectar	1%	2%	97%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Canned Tamarind Nectar	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.63g	4.4% 4.28g	97g per day for Men 19-50 years
Saturated Fat	NA	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	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	47.5% 61.8g	130g per day for Men 19-50 years
Sugars	92% 67g	2.25% 1.63g	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	16% 6.14g	38g per day for Men 19-50 years
Protein	0.85% 0.47g	9.36% 5.24g	56g per day for Men 19-50 years

Vitamins

	Canned Tamarind Nectar	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.3% 0.016mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.2% 0.016mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.37mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.19mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.83% 0.037mg	NA	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	NA	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	4.46% 4mg	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	5.26% 52.6mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	NA	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	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	NA	420mg per day for Men 19-50 years
Manganese	4.58% 0.11mg	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	1.5% 10.5mg	NA	700mg per day for Men 19-50 years
Potassium	4.18% 142mg	31.3% 1063mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.46% 37mg	47% 704mg	1500mg per day for Men 19-50 years
Zinc	0.96% 0.11mg	NA	11mg per day for Men 19-50 years
Water	12% 447g	4.35% 161g	3700g per day for Men 19-50 years

Canned Tamarind Nectar VS Frozen Roasted Potatoes With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Tamarind Nectar or Frozen Roasted Potatoes with Salt?

Lets compare vitamin content per 300 calories of Canned Tamarind Nectar vs Frozen Roasted Potatoes with Salt:

• 300 calories of Canned Tamarind Nectar have 9.3 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 300 calories of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 300 calories for Canned Tamarind Nectar vs Frozen Roasted Potatoes with Salt:

• 300 calories of Canned Tamarind Nectar have 3.3 times more Iron and 2.8 times more Water than Frozen Roasted Potatoes with Salt.
• While 300 kcal of Frozen Roasted Potatoes with Salt contain 7.5 times more Potassium and 19.1 times more Sodium than Canned Tamarind Nectar.
• 300 calories of Canned Tamarind Nectar lack sufficient amounts of Potassium
• Both Canned Tamarind Nectar as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Tamarind Nectar have 1.3 times more Carbohydrate and 41 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 300 kcal of Frozen Roasted Potatoes with Salt contain 2.3 times more Fiber and 11.1 times more Protein than Canned Tamarind Nectar.
• Both Canned Tamarind Nectar and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy per 300 calories.
• 300 calories of Canned Tamarind Nectar provide inadequate amounts of Protein