Comparing Nutrients in 5 ounces Canned Carrots with Salt VS Tamarinds

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Tamarinds	4%	2%	94%

Macro Nutrients

	Canned Carrots with Salt	Tamarinds	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	11.7% 339kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	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	6.04% 7.85g	68% 88.6g	130g per day for Men 19-50 years
Sugars	4.85% 3.5g	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	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	5.6% 2.13g	19% 7.23g	38g per day for Men 19-50 years
Protein	1.6% 0.91g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Tamarinds	Recommended Dietary Allowance
Vitamin A	88% 791μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	50.6% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	16.6% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	17% 2.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	4.05% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	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	3.2% 12.8μg	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	4.25% 3.83mg	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% 1.05mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Tamarinds	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	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	11.3% 0.91mg	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	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	4.86% 34mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	26% 890mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	3.56% 132g	1.2% 44.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Tamarinds per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Salt versus 5 oz of Tamarinds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Carrots with Salt vs Tamarinds:

• 5 ounces of Canned Carrots with Salt have 279 times more Vitamin A, 1.7 times more Vitamin B6, 7.4 times more Vitamin E and 3.5 times more Vitamin K than Tamarinds.
• While 5 oz of Raw Tamarinds contain 23.8 times more Vitamin B1, 5.1 times more Vitamin B2, 3.5 times more Vitamin B3, 1.6 times more Vitamin B9 and 1.3 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Tamarinds provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 5 ounces of Tamarinds have insufficient amounts of Vitamin A and Vitamin E
• Both Drained Canned Carrots with Salt as well as Raw Tamarinds have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Salt vs Tamarinds:

• 5 ounces of Canned Carrots with Salt have 1.2 times more Copper, 8.6 times more Sodium, 2.6 times more Zinc and 3 times more Water than Tamarinds.
• While 5 oz of Raw Tamarinds contain 3 times more Calcium, 4.4 times more Iron, 11.5 times more Magnesium, 4.7 times more Phosphorus, 3.5 times more Potassium and 3.3 times more Selenium than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium
• 5 ounces of Tamarinds lack sufficient amounts of Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Tamarinds contain 9.6 times more Energy, 11.3 times more Carbohydrate, 15.6 times more Sugars, 3.4 times more Fiber and 4.4 times more Protein than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt provide inadequate amounts of Energy and Protein
• Both Drained Canned Carrots with Salt as well as Raw Tamarinds provide inadequate amounts of Omega 3 and Omega 6 in five ounces.