Comparing Nutrients in 5 ounces Candies, Tamarind VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Candies, Tamarind	0%	0%	100%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Candies, Tamarind	Dried Beechnuts	Recommended Dietary Allowance
Energy	16% 469kcal	28% 816kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	153% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	154% 111g	NA	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	9.33% 3.54g	NA	38g per day for Men 19-50 years
Protein	0% 0g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Candies, Tamarind	Dried Beechnuts	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	25% 0.3mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.27% 0.12mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.4% 1.35mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.099mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.045mg	74.6% 0.97mg	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	2.5% 9.92μg	40% 160μg	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	24.4% 22mg	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	0.47% 0.071mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, Tamarind	Dried Beechnuts	Recommended Dietary Allowance
Calcium	0% 0mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	7.56% 0.068mg	106% 0.95mg	0.9mg per day for Men 19-50 years
Fluoride	0.004% 0.14μg	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	0% 0mg	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	0.43% 0.01mg	82.6% 1.9mg	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	11.3% 79.4mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	155% 2329mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	0.097% 3.57g	0.25% 9.36g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Candies, Tamarind vs Dried Beechnuts:

• Dried Beechnuts contain 1.4 times more Vitamin B1, 4.4 times more Vitamin B2, 13.2 times more Vitamin B5, 21.4 times more Vitamin B6, 16.1 times more Vitamin B9 and more Vitamin C than Candies, Tamarind.
• Both Candies, Tamarind and Dried Beechnuts have similar amounts of Vitamin B3 per 5 oz.
• Both Candies, Tamarind as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Candies, Tamarind vs Dried Beechnuts:

• Candies, Tamarind have more Magnesium, more Phosphorus and 43.2 times more Sodium than Dried Beechnuts.
• While Dried Beechnuts contain 14 times more Copper, more Iron, 191.6 times more Manganese, 3.3 times more Potassium and 4.5 times more Zinc than Candies, Tamarind.
• Both Candies, Tamarind as well as Dried Beechnuts have insufficient amounts of Calcium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Candies, Tamarind have 2.7 times more Carbohydrate than Dried Beechnuts.
• While Dried Beechnuts contain 1.7 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6 and more Protein than Candies, Tamarind.
• Both Candies, Tamarind as well as Dried Beechnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.