Comparing Nutrients in 7 ounces Blueberries, canned, light syrup, drained VS Tamarinds

Macros Ratio

	Protein	Fat	Carbs
Blueberries, canned, light syrup, drained	4%	4%	92%
Tamarinds	4%	2%	94%

Macro Nutrients

	Blueberries, canned, light syrup, drained	Tamarinds	Recommended Dietary Allowance
Energy	6.02% 175kcal	16.4% 474kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	0.69% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.6% 45g	95% 124g	130g per day for Men 19-50 years
Sugars	47.8% 34.6g	106% 77g	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	23% 16.7g	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	% 17g	NA	g per day for Men 19-50 years
Sucrose	% 0.81g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	26.6% 10g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	9.92% 5.56g	56g per day for Men 19-50 years

Vitamins

	Blueberries, canned, light syrup, drained	Tamarinds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	70.8% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	24% 3.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	5.68% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	10% 0.13mg	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	0.99% 3.97μg	6.95% 27.8μg	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	1.1% 0.99mg	7.7% 6.95mg	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	18.3% 2.74mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33% 39.5μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, canned, light syrup, drained	Tamarinds	Recommended Dietary Allowance
Calcium	1.2% 12mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.11mg	19% 0.17mg	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	10.7% 0.85mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	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	3.4% 24mg	32% 224mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	1.62% 0.18mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	4.06% 150g	1.7% 62.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries, canned, light syrup, drained VS Tamarinds per 7 oz

Compare the macro and micronutrient content in 7 oz of Blueberries, canned, light syrup, drained versus 7 oz of Tamarinds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Blueberries, canned, light syrup, drained vs Tamarinds:

• 7 ounces of Blueberries, canned, light syrup, drained have 13.8 times more Vitamin E and 7.1 times more Vitamin K than Tamarinds.
• While 7 oz of Raw Tamarinds contain 9.3 times more Vitamin B1, 5.3 times more Vitamin B3, 3.5 times more Vitamin B5, 1.3 times more Vitamin B6, 7 times more Vitamin B9 and 7 times more Vitamin C than Blueberries, canned, light syrup, drained.
• Both Blueberries, canned, light syrup, drained and Tamarinds provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Blueberries, canned, light syrup, drained have insufficient amounts of Vitamin B5, Vitamin B9 and Vitamin C
• 7 ounces of Tamarinds have insufficient amounts of Vitamin E
• Both Blueberries, canned, light syrup, drained as well as Raw Tamarinds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Blueberries, canned, light syrup, drained vs Tamarinds:

• 7 ounces of Blueberries, canned, light syrup, drained have 2.4 times more Water than Tamarinds.
• While 7 oz of Raw Tamarinds contain 12.3 times more Calcium, 1.6 times more Copper, 6.5 times more Iron, 23 times more Magnesium, 9.4 times more Phosphorus, 11.6 times more Potassium and 13 times more Selenium than Blueberries, canned, light syrup, drained.
• 7 ounces of Blueberries, canned, light syrup, drained lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Selenium
• Both Blueberries, canned, light syrup, drained as well as Raw Tamarinds lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blueberries, canned, light syrup, drained have more Omega 3 than Tamarinds.
• While 7 oz of Raw Tamarinds contain 2.7 times more Energy, 2.8 times more Carbohydrate, 2.2 times more Sugars, 2 times more Fiber and 2.7 times more Protein than Blueberries, canned, light syrup, drained.
• 7 ounces of Blueberries, canned, light syrup, drained provide inadequate amounts of Protein
• 7 ounces of Tamarinds provide inadequate amounts of Omega 3
• Both Blueberries, canned, light syrup, drained as well as Raw Tamarinds provide inadequate amounts of Omega 6 in seven ounces.