Comparing Nutrients in 500 calories Sugar-apples VS Tamarinds

Weight per 500 calories

• Sugar-apples: 532g
• Tamarinds: 209g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	1.3% 1.26g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	1.78% 0.57g	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	1.25% 0.21g	0.73% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	101% 131g	130g per day for Men 19-50 years
Sugars	NA	112% 81g	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	61.6% 23.4g	28% 10.7g	38g per day for Men 19-50 years
Protein	19.6% 11g	10.5% 5.86g	56g per day for Men 19-50 years

Vitamins

	Sugar-apples	Tamarinds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.46% 4.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	74.6% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.2% 0.6mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	25.3% 4.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.06mg	10.6% 0.14mg	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	18.6% 74.5μg	7.32% 29.3μg	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	215% 193mg	8.14% 7.32mg	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	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.9% 5.86μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sugar-apples	Tamarinds	Recommended Dietary Allowance
Calcium	12.8% 128mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	20% 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	40% 3.2mg	73.2% 5.86mg	8mg per day for Men 19-50 years
Magnesium	26.6% 112mg	46% 192mg	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	24.3% 170mg	33.8% 236mg	700mg per day for Men 19-50 years
Potassium	38.6% 1314mg	38.6% 1314mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	3.2% 48mg	3.9% 58.6mg	1500mg per day for Men 19-50 years
Zinc	4.84% 0.53mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	10.5% 390g	1.78% 65.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.
• Both Raw Sugar-apples as well as Raw Tamarinds have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

Comparing minerals per 500 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 500 kcal.
• Both Raw Sugar-apples as well as Raw Tamarinds have insufficient amounts of Zinc in 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Raw Sugar-apples as well as Raw Tamarinds have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.