Comparing Nutrients in 500 calories Candies, Tamarind VS Jams, preserves, marmalades, sweetened with fruit juice

Weight per 500 calories

• Candies, Tamarind: 151g
• Jams, preserves, marmalades, sweetened with fruit juice: 236g

Candies, Tamarind have 1.6 times more energy per 100g than Jams, preserves, marmalades, sweetened with fruit juice. It has high energy density when compared to other foods. Jams, preserves, marmalades, sweetened with fruit juice having above average energy density.

Which food has more nutrients per 500 calories - Candies, Tamarind or Jams, preserves, marmalades, sweetened with fruit juice?

Macros Ratio

	Protein	Fat	Carbs
Candies, Tamarind	0%	0%	100%
Jams, preserves, marmalades, sweetened with fruit juice	0%	0%	100%

Macro Nutrients

	Candies, Tamarind	Jams, preserves, marmalades, sweetened with fruit juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0% 0g	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% 0g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	96% 125g	130g per day for Men 19-50 years
Sugars	164% 119g	137% 99g	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	9.94% 3.78g	5.6% 2.12g	38g per day for Men 19-50 years
Protein	0% 0g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Candies, Tamarind	Jams, preserves, marmalades, sweetened with fruit juice	Recommended Dietary Allowance
Vitamin A	0.17% 1.5μg	0.26% 2.36μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	5.5% 0.066mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.88% 0.13mg	4% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.97% 1.44mg	3% 0.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.1% 0.11mg	2.4% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.7% 0.048mg	2.18% 0.028mg	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	2.64% 10.6μg	4.13% 16.5μg	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% 0mg	47.4% 42.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.5% 0.076mg	2.04% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.76% 2.1μg	1.97% 2.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, Tamarind	Jams, preserves, marmalades, sweetened with fruit juice	Recommended Dietary Allowance
Calcium	0% 0mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	8.06% 0.073mg	8.12% 0.073mg	0.9mg per day for Men 19-50 years
Fluoride	0.004% 0.15μg	0.065% 2.6μg	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	0% 0mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	2.8% 11.8mg	420mg per day for Men 19-50 years
Manganese	0.46% 0.011mg	16.2% 0.37mg	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	12% 84.6mg	2.02% 14mg	700mg per day for Men 19-50 years
Potassium	13.7% 467mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	2.75% 1.5μg	3.43% 1.9μg	55μg per day for Men 19-50 years
Sodium	165% 2482mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	4.3% 0.47mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	3% 110g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Candies, Tamarind vs Jams, preserves, marmalades, sweetened with fruit juice:

• Candies, Tamarind have 4.8 times more Vitamin B1, 2.5 times more Vitamin B2 and 3 times more Vitamin B3 than Jams, preserves, marmalades, sweetened with fruit juice.
• While Jams, preserves, marmalades, sweetened with fruit juice contain more Vitamin C than Candies, Tamarind.
• Both Candies, Tamarind as well as Jams, preserves, marmalades, sweetened with fruit juice have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Candies, Tamarind vs Jams, preserves, marmalades, sweetened with fruit juice:

• Candies, Tamarind have 5.8 times more Magnesium, 6 times more Phosphorus, 3 times more Potassium and more Sodium than Jams, preserves, marmalades, sweetened with fruit juice.
• While Jams, preserves, marmalades, sweetened with fruit juice contain more Iron and 35.2 times more Manganese than Candies, Tamarind.
• Both Candies, Tamarind and Jams, preserves, marmalades, sweetened with fruit juice have similar amounts of Copper per 500 kcal.
• Both Candies, Tamarind as well as Jams, preserves, marmalades, sweetened with fruit juice have insufficient amounts of Calcium, Fluoride, Selenium and Zinc in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Candies, Tamarind have 1.8 times more Fiber than Jams, preserves, marmalades, sweetened with fruit juice.
• Both Candies, Tamarind and Jams, preserves, marmalades, sweetened with fruit juice have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Candies, Tamarind as well as Jams, preserves, marmalades, sweetened with fruit juice have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose, Sucrose and Protein in 500 kcal.