Comparing Nutrients in 5 ounces Candied fruit VS Canned Tamarind Nectar

Macros Ratio

	Protein	Fat	Carbs
Candied fruit	0%	0%	100%
Canned Tamarind Nectar	1%	2%	97%

Macro Nutrients

	Candied fruit	Canned Tamarind Nectar	Recommended Dietary Allowance
Energy	15.7% 456kcal	2.8% 80.8kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	NA	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	NA	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	16% 21g	130g per day for Men 19-50 years
Sugars	158% 114g	25% 18g	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	12% 8.6g	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	% 8.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.18g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	1.87% 0.71g	38g per day for Men 19-50 years
Protein	0.86% 0.48g	0.23% 0.13g	56g per day for Men 19-50 years

Vitamins

	Candied fruit	Canned Tamarind Nectar	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	0.35% 0.004mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	0.33% 0.004mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	0.62% 0.099mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.05% 0.052mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	0.76% 0.01mg	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	0% 0μg	0.35% 1.4μg	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	0% 0mg	11% 10mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.38% 0.057mg	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candied fruit	Canned Tamarind Nectar	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	4.57% 0.041mg	2.2% 0.02mg	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	3% 0.24mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	1.35% 5.67mg	1.35% 5.67mg	420mg per day for Men 19-50 years
Manganese	6.84% 0.16mg	1.23% 0.028mg	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	1% 7.1mg	0.4% 2.83mg	700mg per day for Men 19-50 years
Potassium	2.33% 79.4mg	1.13% 38.3mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	NA	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.071mg	0.26% 0.028mg	11mg per day for Men 19-50 years
Water	0.64% 23.7g	3.26% 120g	3700g per day for Men 19-50 years

Nutrient Comparison: Candied fruit VS Canned Tamarind Nectar per 5 oz

Compare the macro and micronutrient content in 5 oz of Candied fruit versus 5 oz of Canned Tamarind Nectar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Candied fruit vs Canned Tamarind Nectar:

• 5 oz of Canned Tamarind Nectar contain more Vitamin C than Candied fruit.
• 5 ounces of Candied fruit have insufficient amounts of Vitamin C
• Both Candied fruit as well as Canned Tamarind Nectar have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Candied fruit vs Canned Tamarind Nectar:

• 5 ounces of Candied fruit have 2.1 times more Copper, 5.6 times more Manganese and 14 times more Sodium than Canned Tamarind Nectar.
• While 5 oz of Canned Tamarind Nectar contain 4.4 times more Iron and 5.1 times more Water than Candied fruit.
• 5 ounces of Canned Tamarind Nectar lack sufficient amounts of Copper and Manganese
• Both Candied fruit as well as Canned Tamarind Nectar lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Candied fruit have 5.6 times more Energy, 5.6 times more Carbohydrate, 6.4 times more Sugars and 3.2 times more Fiber than Canned Tamarind Nectar.
• 5 ounces of Canned Tamarind Nectar provide inadequate amounts of Energy and Fiber
• Both Candied fruit as well as Canned Tamarind Nectar provide inadequate amounts of Protein in five ounces.