Comparing Nutrients in 5 ounces Canned Tamarind Nectar VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Canned Tamarind Nectar	1%	2%	97%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Canned Tamarind Nectar	Navel Oranges	Recommended Dietary Allowance
Energy	2.8% 80.8kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	NA	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	NA	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	NA	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	25% 18g	16.6% 12g	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	12% 8.6g	4.4% 3.2g	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	% 8.4g	% 2.8g	g per day for Men 19-50 years
Sucrose	% 0.18g	% 6.07g	g per day for Men 19-50 years
Fiber	1.87% 0.71g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	0.23% 0.13g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Canned Tamarind Nectar	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.35% 0.004mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.33% 0.004mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.62% 0.099mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.05% 0.052mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.76% 0.01mg	8.6% 0.11mg	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	0.35% 1.4μg	12% 48μg	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	11% 10mg	93% 83.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.13% 0.17mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tamarind Nectar	Navel Oranges	Recommended Dietary Allowance
Calcium	1.4% 14mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	2.2% 0.02mg	6.14% 0.055mg	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	13.3% 1.06mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	1.35% 5.67mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	1.23% 0.028mg	1.8% 0.041mg	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	0.4% 2.83mg	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	1.13% 38.3mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	0.26% 0.028mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	3.26% 120g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tamarind Nectar VS Navel Oranges per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Tamarind Nectar versus 5 oz of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Tamarind Nectar vs Navel Oranges:

• 5 oz of Raw Navel Oranges contain 22.7 times more Vitamin B1, 17 times more Vitamin B2, 6.1 times more Vitamin B3, 7.1 times more Vitamin B5, 11.3 times more Vitamin B6, 34 times more Vitamin B9 and 8.3 times more Vitamin C than Canned Tamarind Nectar.
• 5 ounces of Canned Tamarind Nectar have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Canned Tamarind Nectar as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Canned Tamarind Nectar vs Navel Oranges:

• 5 ounces of Canned Tamarind Nectar have 5.8 times more Iron than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain 4.3 times more Calcium, 2.8 times more Copper, 2.8 times more Magnesium, 11.5 times more Phosphorus and 6.1 times more Potassium than Canned Tamarind Nectar.
• Both Canned Tamarind Nectar and Navel Oranges contain similar levels of Water per five ounces.
• 5 ounces of Canned Tamarind Nectar lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus and Potassium
• 5 ounces of Navel Oranges lack sufficient amounts of Iron
• Both Canned Tamarind Nectar as well as Raw Navel Oranges lack sufficient amounts of Manganese and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Tamarind Nectar have 1.5 times more Sugars and 2.7 times more Fructose than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain 4.4 times more Fiber than Canned Tamarind Nectar.
• Both Canned Tamarind Nectar and Navel Oranges offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Canned Tamarind Nectar provide inadequate amounts of Fiber
• Both Canned Tamarind Nectar as well as Raw Navel Oranges provide inadequate amounts of Energy and Protein in five ounces.