Comparing Nutrients in 5 ounces Canned Strawberries, Heavy Syrup VS Tamarinds

Macros Ratio

	Protein	Fat	Carbs
Canned Strawberries, Heavy Syrup	2%	2%	96%
Tamarinds	4%	2%	94%

Macro Nutrients

	Canned Strawberries, Heavy Syrup	Tamarinds	Recommended Dietary Allowance
Energy	4.5% 130kcal	11.7% 339kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.63% 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	25.7% 33.4g	68% 88.6g	130g per day for Men 19-50 years
Sugars	42.7% 31g	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	6.34% 2.4g	19% 7.23g	38g per day for Men 19-50 years
Protein	1.4% 0.79g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Canned Strawberries, Heavy Syrup	Tamarinds	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	50.6% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	16.6% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.5% 0.081mg	17% 2.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.07% 0.25mg	4.05% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.34% 0.069mg	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	9.92% 39.7μg	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	50% 45mg	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	1.8% 0.27mg	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 Strawberries, Heavy Syrup	Tamarinds	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	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	8.7% 0.69mg	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	12.3% 0.28mg	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	2.43% 17mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	3.6% 122mg	26% 890mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	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	1.16% 0.13mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	2.9% 107g	1.2% 44.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Strawberries, Heavy Syrup VS Tamarinds per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Strawberries, Heavy Syrup 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 Strawberries, Heavy Syrup vs Tamarinds:

• 5 ounces of Canned Strawberries, Heavy Syrup have 1.3 times more Vitamin B5, 2 times more Vitamin B9 and 9.1 times more Vitamin C than Tamarinds.
• While 5 oz of Raw Tamarinds contain 20.4 times more Vitamin B1, 4.5 times more Vitamin B2, 34 times more Vitamin B3, 1.3 times more Vitamin B6 and 1.9 times more Vitamin K than Heavy Syrup Pack Canned Strawberries.
• 5 ounces of Canned Strawberries, Heavy Syrup have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin K
• Both Heavy Syrup Pack Canned Strawberries 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 Strawberries, Heavy Syrup vs Tamarinds:

• 5 ounces of Canned Strawberries, Heavy Syrup have 2.4 times more Water than Tamarinds.
• While 5 oz of Raw Tamarinds contain 5.7 times more Calcium, 1.4 times more Copper, 5.7 times more Iron, 11.5 times more Magnesium, 9.4 times more Phosphorus, 7.3 times more Potassium and 4.3 times more Selenium than Heavy Syrup Pack Canned Strawberries.
• 5 ounces of Canned Strawberries, Heavy Syrup lack sufficient amounts of Calcium, Magnesium, Phosphorus and Selenium
• Both Heavy Syrup Pack Canned Strawberries as well as Raw Tamarinds lack sufficient amounts of Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Strawberries, Heavy Syrup have more Omega 3 than Tamarinds.
• While 5 oz of Raw Tamarinds contain 2.6 times more Energy, 2.7 times more Carbohydrate, 1.8 times more Sugars, 3 times more Fiber and 5 times more Protein than Heavy Syrup Pack Canned Strawberries.
• 5 ounces of Canned Strawberries, Heavy Syrup provide inadequate amounts of Protein
• 5 ounces of Tamarinds provide inadequate amounts of Omega 3
• Both Heavy Syrup Pack Canned Strawberries as well as Raw Tamarinds provide inadequate amounts of Omega 6 in five ounces.