Comparing Nutrients in 500 calories Tamarinds VS Almond paste

Weight per 500 calories

• Tamarinds: 209g
• Almond paste: 109g

Almond paste has 1.9 times more energy per unit of mass than Raw Tamarinds, which is very high in comparison to other foods. Tamarinds having above average energy density.

Discover which food has more nutrients per 500 calories - Tamarinds or Almond paste?

Macros Ratio

	Protein	Fat	Carbs
Tamarinds	4%	2%	94%
Almond paste	8%	52%	40%

Macro Nutrients

	Tamarinds	Almond paste	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.26g	31.2% 30.3g	97g per day for Men 19-50 years
Saturated Fat	1.78% 0.57g	8.97% 2.87g	32g per day for Men 19-50 years
Omega 3	0% 0g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	36% 6.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	40% 52g	130g per day for Men 19-50 years
Sugars	112% 81g	54.6% 39.6g	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	28% 10.7g	13.8% 5.24g	38g per day for Men 19-50 years
Protein	10.5% 5.86g	17.5% 9.83g	56g per day for Men 19-50 years

Vitamins

	Tamarinds	Almond paste	Recommended Dietary Allowance
Vitamin A	0.46% 4.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74.6% 0.9mg	7.46% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	34.8% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.3% 4.05mg	9.7% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	2.47% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	3.02% 0.039mg	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	7.32% 29.3μg	20% 79.7μg	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	8.14% 7.32mg	0.12% 0.11mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.4% 0.21mg	99% 14.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.9% 5.86μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tamarinds	Almond paste	Recommended Dietary Allowance
Calcium	15.5% 155mg	18.8% 188mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	55% 0.5mg	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	73.2% 5.86mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	46% 192mg	33.8% 142mg	420mg per day for Men 19-50 years
Manganese	NA	40.6% 0.93mg	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	33.8% 236mg	40.2% 282mg	700mg per day for Men 19-50 years
Potassium	38.6% 1314mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	4.94% 2.7μg	8.34% 4.6μg	55μg per day for Men 19-50 years
Sodium	3.9% 58.6mg	0.66% 9.83mg	1500mg per day for Men 19-50 years
Zinc	1.9% 0.21mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	1.78% 65.7g	0.42% 15.4g	3700g per day for Men 19-50 years

Tamarinds VS Almond Paste Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tamarinds or Almond paste?

Lets compare vitamin content per 500 calories of Tamarinds vs Almond paste:

• 500 calories of Tamarinds have 10 times more Vitamin B1, 2.6 times more Vitamin B3 and 3.5 times more Vitamin B6 than Almond paste.
• While 500 kcal of Almond paste contain 1.4 times more Vitamin B2, 2.7 times more Vitamin B9 and 70.7 times more Vitamin E than Raw Tamarinds.
• 500 calories of Tamarinds have insufficient amounts of Vitamin B9 and Vitamin E
• 500 calories of Almond paste have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B6
• Both Raw Tamarinds as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Tamarinds vs Almond paste:

• 500 calories of Tamarinds have 3.4 times more Iron, 1.4 times more Magnesium and 3.8 times more Potassium than Almond paste.
• While 500 kcal of Almond paste contain 2.8 times more Copper and 7.7 times more Zinc than Raw Tamarinds.
• Both Tamarinds and Almond paste contain similar levels of Calcium and Phosphorus per 500 calories.
• 500 calories of Tamarinds lack sufficient amounts of Zinc
• Both Raw Tamarinds as well as Almond paste lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tamarinds have 2.5 times more Carbohydrate, 2.1 times more Sugars and 2 times more Fiber than Almond paste.
• While 500 kcal of Almond paste contain 24.1 times more Fat, more Omega 3, 49.3 times more Omega 6 and 1.7 times more Protein than Raw Tamarinds.
• Both Tamarinds and Almond paste offer comparable quantities of Energy per 500 calories.
• 500 calories of Tamarinds provide inadequate amounts of Omega 3 and Omega 6