Comparing Nutrients in 500 calories Canned Tamarind Nectar VS Frozen Broccoli Spears

Weight per 500 calories

• Canned Tamarind Nectar: 877g
• Frozen Broccoli Spears: 1724g

Canned Tamarind Nectar has 2 times more energy per 100g than Frozen Broccoli Spears. It has low energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 500 calories - Canned Tamarind Nectar or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Canned Tamarind Nectar	1%	2%	97%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Canned Tamarind Nectar	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.05g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	NA	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	NA	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	NA	3.75% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	71% 92g	130g per day for Men 19-50 years
Sugars	154% 111g	35% 25.3g	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	73.4% 53.2g	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	% 52g	NA	g per day for Men 19-50 years
Sucrose	% 1.14g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.4g	136% 51.7g	38g per day for Men 19-50 years
Protein	1.4% 0.79g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Canned Tamarind Nectar	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.2% 0.026mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.02% 0.026mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.84% 0.61mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.72% 0.061mg	232% 3mg	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	2.2% 8.77μg	405% 1621μg	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	69.2% 62.3mg	1308% 1178mg	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	7% 1.05mg	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.73% 0.88μg	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tamarind Nectar	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	8.77% 87.7mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	13.6% 0.12mg	69% 0.62mg	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	82.2% 6.58mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	8.35% 35mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	7.63% 0.18mg	192% 4.4mg	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	2.5% 17.5mg	145% 1017mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	NA	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	4.1% 61.4mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.18mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	20% 745g	42% 1561g	3700g per day for Men 19-50 years

Canned Tamarind Nectar VS Frozen Broccoli Spears Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Tamarind Nectar or Frozen Broccoli Spears?

Lets compare vitamin content per 500 calories of Canned Tamarind Nectar vs Frozen Broccoli Spears:

• 500 kcal of Frozen Broccoli Spears contain more Vitamin A, 47.2 times more Vitamin B1, 74.7 times more Vitamin B2, 13 times more Vitamin B3, 12.9 times more Vitamin B5, 49.1 times more Vitamin B6, 184.8 times more Vitamin B9, 18.9 times more Vitamin C, 22.1 times more Vitamin E and 1993 times more Vitamin K than Canned Tamarind Nectar.
• 500 calories of Canned Tamarind Nectar have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Canned Tamarind Nectar as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Canned Tamarind Nectar vs Frozen Broccoli Spears:

• 500 kcal of Frozen Broccoli Spears contain 8.1 times more Calcium, 5.1 times more Copper, 1.9 times more Iron, 7.9 times more Magnesium, 25.2 times more Manganese, 58 times more Phosphorus, 18.2 times more Potassium, 4.8 times more Sodium, 33.4 times more Zinc and 2.1 times more Water than Canned Tamarind Nectar.
• 500 calories of Canned Tamarind Nectar lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Tamarind Nectar have 1.4 times more Carbohydrate and 4.4 times more Sugars than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 11.8 times more Fiber and 66.8 times more Protein than Canned Tamarind Nectar.
• Both Canned Tamarind Nectar and Frozen Broccoli Spears offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Tamarind Nectar provide inadequate amounts of Protein