Comparing Nutrients in 5 ounces Tamarinds VS Sugar-apples

Macros Ratio

	Protein	Fat	Carbs
Tamarinds	4%	2%	94%
Sugar-apples	8%	2%	90%

Macro Nutrients

	Tamarinds	Sugar-apples	Recommended Dietary Allowance
Energy	11.7% 339kcal	4.6% 133kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.21% 0.068g	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	0.49% 0.084g	0.33% 0.057g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.6g	25.8% 33.5g	130g per day for Men 19-50 years
Sugars	76% 55g	NA	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	19% 7.23g	16.4% 6.24g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Tamarinds	Sugar-apples	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.6% 0.61mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.6% 0.22mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.75mg	7.82% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.05% 0.2mg	6.4% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.2% 0.094mg	22% 0.28mg	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	4.96% 20μg	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	5.5% 4.96mg	57% 51.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.94% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tamarinds	Sugar-apples	Recommended Dietary Allowance
Calcium	10.5% 105mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	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	49.6% 3.97mg	10.6% 0.85mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	NA	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	23% 160mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	26% 890mg	10.3% 350mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	1.2% 44.5g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Tamarinds VS Sugar-apples per 5 oz

Compare the macro and micronutrient content in 5 oz of Tamarinds versus 5 oz of Sugar-apples to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tamarinds vs Sugar-apples:

• 5 ounces of Tamarinds have 3.9 times more Vitamin B1, 1.3 times more Vitamin B2 and 2.2 times more Vitamin B3 than Sugar-apples.
• While 5 oz of Raw Sugar-apples contain 1.6 times more Vitamin B5, 3 times more Vitamin B6 and 10.4 times more Vitamin C than Raw Tamarinds.
• Both Tamarinds and Sugar-apples provide similar amounts of Vitamin B9 per five ounces.
• Both Raw Tamarinds as well as Raw Sugar-apples have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Tamarinds vs Sugar-apples:

• 5 ounces of Tamarinds have 3.1 times more Calcium, 4.7 times more Iron, 4.4 times more Magnesium, 3.5 times more Phosphorus, 2.5 times more Potassium and 2.2 times more Selenium than Sugar-apples.
• Both Tamarinds and Sugar-apples contain similar levels of Copper per five ounces.
• 5 ounces of Sugar-apples lack sufficient amounts of Selenium
• Both Raw Tamarinds as well as Raw Sugar-apples lack sufficient amounts of Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tamarinds have 2.5 times more Energy, 2.6 times more Carbohydrate and 1.4 times more Protein than Sugar-apples.
• Both Tamarinds and Sugar-apples offer comparable quantities of Fiber per five ounces.
• Both Raw Tamarinds as well as Raw Sugar-apples provide inadequate amounts of Omega 3 and Omega 6 in five ounces.