Comparing Nutrients in 500 calories Canned Tamarind Nectar VS Fried Green Plantains

Weight per 500 calories

• Canned Tamarind Nectar: 877g
• Fried Green Plantains: 162g

Fried Green Plantains have 5.4 times more energy per unit of mass than Canned Tamarind Nectar, which is high in comparison to other foods. Canned Tamarind Nectar having low energy density.

Discover which food has more nutrients per 500 calories - Canned Tamarind Nectar or Fried Green Plantains?

Macros Ratio

	Protein	Fat	Carbs
Canned Tamarind Nectar	1%	2%	97%
Fried Green Plantains	2%	34%	64%

Macro Nutrients

	Canned Tamarind Nectar	Fried Green Plantains	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.05g	19.7% 19g	97g per day for Men 19-50 years
Saturated Fat	NA	18.7% 5.97g	32g per day for Men 19-50 years
Omega 3	NA	21.7% 0.35g	1.6g per day for Men 19-50 years
Omega 6	NA	22.3% 3.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	61.2% 79.6g	130g per day for Men 19-50 years
Sugars	154% 111g	8.1% 5.87g	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	1.47% 1.07g	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	% 0.99g	g per day for Men 19-50 years
Sucrose	% 1.14g	% 3.8g	g per day for Men 19-50 years
Fiber	11.5% 4.4g	15% 5.66g	38g per day for Men 19-50 years
Protein	1.4% 0.79g	4.33% 2.43g	56g per day for Men 19-50 years

Vitamins

	Canned Tamarind Nectar	Fried Green Plantains	Recommended Dietary Allowance
Vitamin A	0% 0μg	10.8% 97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.2% 0.026mg	6.34% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.02% 0.026mg	12.7% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.84% 0.61mg	8.27% 1.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.72% 0.061mg	33% 0.43mg	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	6.07% 24.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	69.2% 62.3mg	6.1% 5.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7% 1.05mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.73% 0.88μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tamarind Nectar	Fried Green Plantains	Recommended Dietary Allowance
Calcium	8.77% 87.7mg	0.65% 6.47mg	1000mg per day for Men 19-50 years
Copper	13.6% 0.12mg	33% 0.3mg	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	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	8.35% 35mg	22.3% 94mg	420mg per day for Men 19-50 years
Manganese	7.63% 0.18mg	13.2% 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	10% 71mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	4.1% 61.4mg	0.22% 3.24mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.18mg	3.4% 0.37mg	11mg per day for Men 19-50 years
Water	20% 745g	1.58% 58.4g	3700g per day for Men 19-50 years

Canned Tamarind Nectar VS Fried Green Plantains Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Tamarind Nectar or Fried Green Plantains?

Lets compare vitamin content per 500 calories of Canned Tamarind Nectar vs Fried Green Plantains:

• 500 calories of Canned Tamarind Nectar have 11.3 times more Vitamin C than Fried Green Plantains.
• While 500 kcal of Fried Green Plantains contain more Vitamin A, 6.3 times more Vitamin B2, 1.9 times more Vitamin B5 and 7 times more Vitamin B6 than Canned Tamarind Nectar.
• 500 calories of Canned Tamarind Nectar have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B5 and Vitamin B6
• 500 calories of Fried Green Plantains have insufficient amounts of Vitamin C
• Both Canned Tamarind Nectar as well as Fried Green Plantains have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B9 in 500 calories.

Comparing minerals per 500 calories for Canned Tamarind Nectar vs Fried Green Plantains:

• 500 calories of Canned Tamarind Nectar have 6.1 times more Iron and 12.8 times more Water than Fried Green Plantains.
• While 500 kcal of Fried Green Plantains contain 2.4 times more Copper, 2.7 times more Magnesium, 1.7 times more Manganese, 4.1 times more Phosphorus and 3.3 times more Potassium than Canned Tamarind Nectar.
• 500 calories of Canned Tamarind Nectar lack sufficient amounts of Magnesium, Manganese, Phosphorus and Potassium
• Both Canned Tamarind Nectar as well as Fried Green Plantains lack sufficient amounts of Calcium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Tamarind Nectar have 1.6 times more Carbohydrate, 19 times more Sugars and 49.9 times more Fructose than Fried Green Plantains.
• While 500 kcal of Fried Green Plantains contain 18.2 times more Fat and 1.3 times more Fiber than Canned Tamarind Nectar.
• Both Canned Tamarind Nectar and Fried Green Plantains offer comparable quantities of Energy per 500 calories.
• Both Canned Tamarind Nectar as well as Fried Green Plantains provide inadequate amounts of Protein in 500 calories.