Comparing Nutrients in 5 ounces Broccoli VS Tamarinds

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Tamarinds	4%	2%	94%

Macro Nutrients

	Broccoli	Tamarinds	Recommended Dietary Allowance
Energy	1.66% 48kcal	11.7% 339kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.49% 0.084g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.24% 9.4g	68% 88.6g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	76% 55g	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	1.33% 0.96g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	19% 7.23g	38g per day for Men 19-50 years
Protein	7.14% 4g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Tamarinds	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	50.6% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	16.6% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	17% 2.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	4.05% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	7.2% 0.094mg	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	22.3% 89.3μg	4.96% 20μg	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	140% 126mg	5.5% 4.96mg	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	7.37% 1.1mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Tamarinds	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	13.5% 0.12mg	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	13% 1.03mg	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	NA	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	13.4% 94mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	26% 890mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	3.42% 127g	1.2% 44.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Broccoli vs Tamarinds:

• Raw Broccoli has 15.5 times more Vitamin A, 4 times more Vitamin B5, 2.7 times more Vitamin B6, 4.5 times more Vitamin B9, 25.5 times more Vitamin C, 7.8 times more Vitamin E and 36.3 times more Vitamin K than Raw Tamarinds.
• While Raw Tamarinds contain 6 times more Vitamin B1, 1.3 times more Vitamin B2 and 3 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli as well as Raw Tamarinds have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Tamarinds:

• Raw Broccoli has 1.9 times more Selenium, 4.1 times more Zinc and 2.8 times more Water than Raw Tamarinds.
• While Raw Tamarinds contain 1.6 times more Calcium, 1.8 times more Copper, 3.8 times more Iron, 4.4 times more Magnesium, 1.7 times more Phosphorus and 2 times more Potassium than Raw Broccoli.
• Both Raw Broccoli and Raw Tamarinds have similar amounts of Sodium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has more Omega 3 than Raw Tamarinds.
• While Raw Tamarinds contain 7 times more Energy, 9.4 times more Carbohydrate, 22.8 times more Sugars and 2 times more Fiber than Raw Broccoli.
• Both Raw Broccoli and Raw Tamarinds have similar amounts of Protein per 5 oz.
• Both Raw Broccoli as well as Raw Tamarinds have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.