Comparing Nutrients in 5 ounces Jams, preserves, marmalades, sweetened with fruit juice VS Candies, Tamarind

Macros Ratio

	Protein	Fat	Carbs
Jams, preserves, marmalades, sweetened with fruit juice	0%	0%	100%
Candies, Tamarind	0%	0%	100%

Macro Nutrients

	Jams, preserves, marmalades, sweetened with fruit juice	Candies, Tamarind	Recommended Dietary Allowance
Energy	10.4% 301kcal	16% 469kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0% 0g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	100% 130g	130g per day for Men 19-50 years
Sugars	82% 59.5g	154% 111g	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	3.36% 1.28g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	0% 0g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Jams, preserves, marmalades, sweetened with fruit juice	Candies, Tamarind	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	9.27% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.29mg	8.4% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.45% 0.072mg	2% 0.099mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.3% 0.017mg	3.5% 0.045mg	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	2.5% 9.92μg	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	28.5% 25.7mg	0% 0mg	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	1.23% 0.18mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.2% 1.4μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jams, preserves, marmalades, sweetened with fruit juice	Candies, Tamarind	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	4.9% 0.044mg	7.56% 0.068mg	0.9mg per day for Men 19-50 years
Fluoride	0.039% 1.56μg	0.004% 0.14μg	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	6.02% 0.48mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	9.74% 0.22mg	0.43% 0.01mg	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	1.2% 8.5mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	2.7% 92mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	155% 2329mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	1.8% 66.4g	0.097% 3.57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Jams, preserves, marmalades, sweetened with fruit juice vs Candies, Tamarind:

• Jams, preserves, marmalades, sweetened with fruit juice have more Vitamin C than Candies, Tamarind.
• While Candies, Tamarind contain 7.6 times more Vitamin B1, 3.9 times more Vitamin B2, 4.7 times more Vitamin B3, 1.4 times more Vitamin B5, 2.7 times more Vitamin B6 and 1.4 times more Vitamin K than Jams, preserves, marmalades, sweetened with fruit juice.
• Both Jams, preserves, marmalades, sweetened with fruit juice and Candies, Tamarind have similar amounts of Vitamin B9 per 5 oz.
• Both Jams, preserves, marmalades, sweetened with fruit juice as well as Candies, Tamarind have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Jams, preserves, marmalades, sweetened with fruit juice vs Candies, Tamarind:

• Jams, preserves, marmalades, sweetened with fruit juice have more Calcium, more Iron, 22.6 times more Manganese, 2.5 times more Zinc and 18.6 times more Water than Candies, Tamarind.
• While Candies, Tamarind contain 1.5 times more Copper, 9 times more Magnesium, 9.3 times more Phosphorus, 4.8 times more Potassium and more Sodium than Jams, preserves, marmalades, sweetened with fruit juice.
• Both Jams, preserves, marmalades, sweetened with fruit juice and Candies, Tamarind have similar amounts of Selenium per 5 oz.
• Both Jams, preserves, marmalades, sweetened with fruit juice as well as Candies, Tamarind have insufficient amounts of Fluoride in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Candies, Tamarind contain 1.6 times more Energy, 1.7 times more Carbohydrate, 1.9 times more Sugars and 2.8 times more Fiber than Jams, preserves, marmalades, sweetened with fruit juice.
• Both Jams, preserves, marmalades, sweetened with fruit juice as well as Candies, Tamarind have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose, Sucrose and Protein in 5 oz.