Comparing Nutrients in 7 ounces Candies, Tamarind VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Candies, Tamarind	0%	0%	100%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Candies, Tamarind	Dried Beechnuts	Recommended Dietary Allowance
Energy	22.7% 657kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	215% 36.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	140% 182g	51% 66.5g	130g per day for Men 19-50 years
Sugars	215% 156g	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	13% 4.96g	NA	38g per day for Men 19-50 years
Protein	0% 0g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Candies, Tamarind	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.78% 0.14mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	104% 1.36mg	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	3.47% 14μg	56% 224μg	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	0% 0mg	34% 30.8mg	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	0.66% 0.099mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, Tamarind	Dried Beechnuts	Recommended Dietary Allowance
Calcium	0% 0mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	148% 1.33mg	0.9mg per day for Men 19-50 years
Fluoride	0.005% 0.2μg	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	0% 0mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	0.6% 0.014mg	116% 2.66mg	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	16% 111mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	18% 613mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	NA	55μg per day for Men 19-50 years
Sodium	217% 3260mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.14% 5g	0.35% 13g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Candies, Tamarind vs Dried Beechnuts:

• Dried Beechnuts contain 1.4 times more Vitamin B1, 4.4 times more Vitamin B2, 13.2 times more Vitamin B5, 21.4 times more Vitamin B6, 16.1 times more Vitamin B9 and more Vitamin C than Candies, Tamarind.
• Both Candies, Tamarind and Dried Beechnuts have similar amounts of Vitamin B3 per 7 oz.
• Both Candies, Tamarind as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Candies, Tamarind vs Dried Beechnuts:

• Candies, Tamarind have more Magnesium, more Phosphorus and 43.2 times more Sodium than Dried Beechnuts.
• While Dried Beechnuts contain 14 times more Copper, more Iron, 191.6 times more Manganese, 3.3 times more Potassium and 4.5 times more Zinc than Candies, Tamarind.
• Both Candies, Tamarind as well as Dried Beechnuts have insufficient amounts of Calcium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Candies, Tamarind have 2.7 times more Carbohydrate than Dried Beechnuts.
• While Dried Beechnuts contain 1.7 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6 and more Protein than Candies, Tamarind.
• Both Candies, Tamarind as well as Dried Beechnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.