Comparing Nutrients in 5 ounces Canned Maraschino Cherries VS Tamarinds

Macros Ratio

	Protein	Fat	Carbs
Canned Maraschino Cherries	1%	1%	98%
Tamarinds	4%	2%	94%

Macro Nutrients

	Canned Maraschino Cherries	Tamarinds	Recommended Dietary Allowance
Energy	8.06% 234kcal	11.7% 339kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	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	45.8% 59.5g	68% 88.6g	130g per day for Men 19-50 years
Sugars	76% 55g	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	12% 4.54g	19% 7.23g	38g per day for Men 19-50 years
Protein	0.56% 0.31g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Canned Maraschino Cherries	Tamarinds	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	50.6% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	16.6% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.035% 0.006mg	17% 2.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.53% 0.077mg	4.05% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.55% 0.007mg	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	0% 0μg	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	0% 0mg	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	0.47% 0.071mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.77% 2.13μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Maraschino Cherries	Tamarinds	Recommended Dietary Allowance
Calcium	7.65% 76.5mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	22.5% 0.2mg	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	7.6% 0.61mg	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	1.35% 5.67mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	0.74% 0.017mg	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	0.61% 4.25mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	0.88% 29.8mg	26% 890mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	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	2.2% 81g	1.2% 44.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Maraschino Cherries VS Tamarinds per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Maraschino Cherries 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 Maraschino Cherries vs Tamarinds:

• 5 oz of Raw Tamarinds contain more Vitamin B1, more Vitamin B2, 484.5 times more Vitamin B3, 2.6 times more Vitamin B5, 13.2 times more Vitamin B6, more Vitamin B9, more Vitamin C and 1.9 times more Vitamin K than Drained Canned Maraschino Cherries.
• 5 ounces of Canned Maraschino Cherries have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Drained Canned Maraschino Cherries as well as Raw Tamarinds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Canned Maraschino Cherries vs Tamarinds:

• 5 ounces of Canned Maraschino Cherries have 1.7 times more Copper and 2.6 times more Zinc than Tamarinds.
• While 5 oz of Raw Tamarinds contain 1.4 times more Calcium, 6.5 times more Iron, 23 times more Magnesium, 37.7 times more Phosphorus, 29.9 times more Potassium and 6.5 times more Selenium than Drained Canned Maraschino Cherries.
• 5 ounces of Canned Maraschino Cherries lack sufficient amounts of Magnesium, Phosphorus, Potassium and Selenium
• 5 ounces of Tamarinds lack sufficient amounts of Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Tamarinds contain 1.4 times more Energy, 1.5 times more Carbohydrate, 1.6 times more Fiber and 12.7 times more Protein than Drained Canned Maraschino Cherries.
• Both Canned Maraschino Cherries and Tamarinds offer comparable quantities of Sugars per five ounces.
• 5 ounces of Canned Maraschino Cherries provide inadequate amounts of Protein
• Both Drained Canned Maraschino Cherries as well as Raw Tamarinds provide inadequate amounts of Omega 3 and Omega 6 in five ounces.