Comparing Nutrients in 500 calories Canned Tamarind Nectar VS Broccoli Raab

Weight per 500 calories

• Canned Tamarind Nectar: 877g
• Broccoli Raab: 2273g

Canned Tamarind Nectar has 2.6 times more energy per 100g than Broccoli Raab. It has low energy density when compared to other foods. Raw Broccoli Raab having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Tamarind Nectar	1%	2%	97%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Canned Tamarind Nectar	Broccoli Raab	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.05g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	NA	5.9% 1.9g	32g per day for Men 19-50 years
Omega 3	NA	268% 4.3g	1.6g per day for Men 19-50 years
Omega 6	NA	3.88% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	50% 64.8g	130g per day for Men 19-50 years
Sugars	154% 111g	12% 8.64g	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	5.33% 3.86g	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	% 2.27g	g per day for Men 19-50 years
Sucrose	% 1.14g	% 2.5g	g per day for Men 19-50 years
Fiber	11.5% 4.4g	161% 61.4g	38g per day for Men 19-50 years
Protein	1.4% 0.79g	129% 72g	56g per day for Men 19-50 years

Vitamins

	Canned Tamarind Nectar	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	331% 2977μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.2% 0.026mg	307% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.02% 0.026mg	226% 2.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.84% 0.61mg	173% 27.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	146% 7.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.72% 0.061mg	299% 3.9mg	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	472% 1886μg	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	510% 459mg	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	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.73% 0.88μg	4242% 5091μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tamarind Nectar	Broccoli Raab	Recommended Dietary Allowance
Calcium	8.77% 87.7mg	245% 2455mg	1000mg per day for Men 19-50 years
Copper	13.6% 0.12mg	106% 0.95mg	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	608% 48.6mg	8mg per day for Men 19-50 years
Magnesium	8.35% 35mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	7.63% 0.18mg	390% 8.98mg	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	237% 1659mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	131% 4455mg	3400mg per day for Men 19-50 years
Selenium	NA	41.3% 22.7μg	55μg per day for Men 19-50 years
Sodium	4.1% 61.4mg	50% 750mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.18mg	159% 17.5mg	11mg per day for Men 19-50 years
Water	20% 745g	57% 2103g	3700g per day for Men 19-50 years

Canned Tamarind Nectar VS Broccoli Raab Nutrients Per 500 Kcal

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

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

• 500 kcal of Raw Broccoli Raab contain more Vitamin A, 139.9 times more Vitamin B1, 111.4 times more Vitamin B2, 45.2 times more Vitamin B3, 22.5 times more Vitamin B5, 63.3 times more Vitamin B6, 215 times more Vitamin B9, 7.4 times more Vitamin C, 35 times more Vitamin E and 5803.6 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 Raw Broccoli Raab have insufficient amounts of Vitamin B12 in 500 calories.

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

• 500 kcal of Raw Broccoli Raab contain 28 times more Calcium, 7.8 times more Copper, 7.4 times more Iron, 14.3 times more Magnesium, 51.2 times more Manganese, 94.6 times more Phosphorus, 18.8 times more Potassium, 12.2 times more Sodium, 99.8 times more Zinc and 2.8 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 2 times more Carbohydrate, 12.9 times more Sugars and 13.8 times more Fructose than Broccoli Raab.
• While 500 kcal of Raw Broccoli Raab contain 10.6 times more Fat, 14 times more Fiber and 91.3 times more Protein than Canned Tamarind Nectar.
• Both Canned Tamarind Nectar and Broccoli Raab offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Tamarind Nectar provide inadequate amounts of Protein