Comparing Nutrients in 500 calories Canned Tamarind Nectar VS Navel Oranges

Weight per 500 calories

• Canned Tamarind Nectar: 877g
• Navel Oranges: 1020g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 500 calories - Canned Tamarind Nectar or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Canned Tamarind Nectar	1%	2%	97%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Canned Tamarind Nectar	Navel Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.05g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	NA	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	5.74% 0.092g	1.6g per day for Men 19-50 years
Omega 6	NA	1.4% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	98% 128g	130g per day for Men 19-50 years
Sugars	154% 111g	120% 86.7g	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	31.7% 23g	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	% 20g	g per day for Men 19-50 years
Sucrose	% 1.14g	% 43.7g	g per day for Men 19-50 years
Fiber	11.5% 4.4g	59% 22.4g	38g per day for Men 19-50 years
Protein	1.4% 0.79g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Canned Tamarind Nectar	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.2% 0.026mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.02% 0.026mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.84% 0.61mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	53.3% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.72% 0.061mg	62% 0.81mg	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	86.7% 347μg	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	670% 603mg	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	10.2% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.73% 0.88μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tamarind Nectar	Navel Oranges	Recommended Dietary Allowance
Calcium	8.77% 87.7mg	44% 439mg	1000mg per day for Men 19-50 years
Copper	13.6% 0.12mg	44.2% 0.4mg	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	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	8.35% 35mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	7.63% 0.18mg	13% 0.3mg	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	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	50% 1694mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	4.1% 61.4mg	0.68% 10.2mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.18mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	20% 745g	23.7% 877g	3700g per day for Men 19-50 years

Canned Tamarind Nectar VS Navel Oranges Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Tamarind Nectar or Navel Oranges?

Lets compare vitamin content per 500 calories of Canned Tamarind Nectar vs Navel Oranges:

• 500 kcal of Raw Navel Oranges contain more Vitamin A, 26.4 times more Vitamin B1, 19.8 times more Vitamin B2, 7.1 times more Vitamin B3, 8.2 times more Vitamin B5, 13.1 times more Vitamin B6, 39.6 times more Vitamin B9, 9.7 times more Vitamin C and 1.5 times more Vitamin E 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 and Vitamin E
• Both Canned Tamarind Nectar as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Canned Tamarind Nectar vs Navel Oranges:

• 500 calories of Canned Tamarind Nectar have 5 times more Iron than Navel Oranges.
• While 500 kcal of Raw Navel Oranges contain 5 times more Calcium, 3.2 times more Copper, 3.2 times more Magnesium, 1.7 times more Manganese, 13.4 times more Phosphorus and 7.2 times more Potassium than Canned Tamarind Nectar.
• Both Canned Tamarind Nectar and Navel Oranges contain similar levels of Water per 500 calories.
• 500 calories of Canned Tamarind Nectar lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus and Potassium
• Both Canned Tamarind Nectar as well as Raw Navel Oranges lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Tamarind Nectar have 1.3 times more Sugars and 2.3 times more Fructose than Navel Oranges.
• While 500 kcal of Raw Navel Oranges contain 5.1 times more Fiber and 11.8 times more Protein than Canned Tamarind Nectar.
• Both Canned Tamarind Nectar and Navel Oranges offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Canned Tamarind Nectar provide inadequate amounts of Protein