Comparing Nutrients in 7 ounces Broccoli VS Tamarinds

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Tamarinds	4%	2%	94%

Macro Nutrients

	Broccoli	Tamarinds	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	16.4% 474kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	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	10% 13g	95% 124g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	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	1.86% 1.35g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	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	10% 5.6g	9.92% 5.56g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Tamarinds	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	70.8% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	24% 3.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	5.68% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	31.3% 125μg	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	197% 177mg	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	10.3% 1.55mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Tamarinds	Recommended Dietary Allowance
Calcium	9.33% 93mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	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	18% 1.45mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	18.7% 131mg	32% 224mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	4.8% 177g	1.7% 62.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Broccoli vs Tamarinds:

• Raw Broccoli has 15.5 times more Vitamin A, 4 times more Vitamin B5, 2.7 times more Vitamin B6, 4.5 times more Vitamin B9, 25.5 times more Vitamin C, 7.8 times more Vitamin E and 36.3 times more Vitamin K than Raw Tamarinds.
• While Raw Tamarinds contain 6 times more Vitamin B1, 1.3 times more Vitamin B2 and 3 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli as well as Raw Tamarinds have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Tamarinds:

• Raw Broccoli has 1.9 times more Selenium, 4.1 times more Zinc and 2.8 times more Water than Raw Tamarinds.
• While Raw Tamarinds contain 1.6 times more Calcium, 1.8 times more Copper, 3.8 times more Iron, 4.4 times more Magnesium, 1.7 times more Phosphorus and 2 times more Potassium than Raw Broccoli.
• Both Raw Broccoli and Raw Tamarinds have similar amounts of Sodium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Broccoli has more Omega 3 than Raw Tamarinds.
• While Raw Tamarinds contain 7 times more Energy, 9.4 times more Carbohydrate, 22.8 times more Sugars and 2 times more Fiber than Raw Broccoli.
• Both Raw Broccoli and Raw Tamarinds have similar amounts of Protein per 7 oz.
• Both Raw Broccoli as well as Raw Tamarinds have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.