Comparing Nutrients in 7 ounces Fruit cocktail, canned, heavy syrup, drained VS Tamarinds

Macros Ratio

	Protein	Fat	Carbs
Fruit cocktail, canned, heavy syrup, drained	2%	1%	97%
Tamarinds	4%	2%	94%

Macro Nutrients

	Fruit cocktail, canned, heavy syrup, drained	Tamarinds	Recommended Dietary Allowance
Energy	4.8% 139kcal	16.4% 474kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	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	28.7% 37.3g	95% 124g	130g per day for Men 19-50 years
Sugars	47% 34g	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	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	8.88% 3.37g	26.6% 10g	38g per day for Men 19-50 years
Protein	1.67% 0.93g	9.92% 5.56g	56g per day for Men 19-50 years

Vitamins

	Fruit cocktail, canned, heavy syrup, drained	Tamarinds	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	70.8% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.64% 0.74mg	24% 3.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.68% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	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	1.5% 5.95μg	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	4.2% 3.77mg	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	7.94% 1.2mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.45% 7.74μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit cocktail, canned, heavy syrup, drained	Tamarinds	Recommended Dietary Allowance
Calcium	1.4% 14mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	7.2% 0.58mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	43.5% 183mg	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	3.4% 24mg	32% 224mg	700mg per day for Men 19-50 years
Potassium	5.25% 179mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	4.3% 160g	1.7% 62.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Fruit cocktail, canned, heavy syrup, drained VS Tamarinds per 7 oz

Compare the macro and micronutrient content in 7 oz of Fruit cocktail, canned, heavy 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 Fruit cocktail, canned, heavy syrup, drained vs Tamarinds:

• 7 ounces of Fruit cocktail, canned, heavy syrup, drained have 6 times more Vitamin E and 1.4 times more Vitamin K than Tamarinds.
• While 7 oz of Raw Tamarinds contain 22.5 times more Vitamin B1, 7.2 times more Vitamin B2, 5.2 times more Vitamin B3, 1.3 times more Vitamin B6, 4.7 times more Vitamin B9 and 1.8 times more Vitamin C than Fruit cocktail, canned, heavy syrup, drained.
• 7 ounces of Fruit cocktail, canned, heavy syrup, drained have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• 7 ounces of Tamarinds have insufficient amounts of Vitamin E
• Both Fruit cocktail, canned, heavy 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 Fruit cocktail, canned, heavy syrup, drained vs Tamarinds:

• 7 ounces of Fruit cocktail, canned, heavy syrup, drained have 2.6 times more Water than Tamarinds.
• While 7 oz of Raw Tamarinds contain 10.6 times more Calcium, 9.7 times more Iron, 18.4 times more Magnesium, 9.4 times more Phosphorus, 7 times more Potassium and 2.6 times more Selenium than Fruit cocktail, canned, heavy syrup, drained.
• Both Fruit cocktail, canned, heavy syrup, drained and Tamarinds contain similar levels of Copper per seven ounces.
• 7 ounces of Fruit cocktail, canned, heavy syrup, drained lack sufficient amounts of Calcium, Magnesium, Phosphorus and Selenium
• Both Fruit cocktail, canned, heavy syrup, drained as well as Raw Tamarinds lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Tamarinds contain 3.4 times more Energy, 3.3 times more Carbohydrate, 2.3 times more Sugars, 3 times more Fiber and 6 times more Protein than Fruit cocktail, canned, heavy syrup, drained.
• 7 ounces of Fruit cocktail, canned, heavy syrup, drained provide inadequate amounts of Protein
• Both Fruit cocktail, canned, heavy syrup, drained as well as Raw Tamarinds provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.