Comparing Nutrients in 7 ounces Canned Tamarind Nectar VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Canned Tamarind Nectar	1%	2%	97%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Canned Tamarind Nectar	Dried Beechnuts	Recommended Dietary Allowance
Energy	3.9% 113kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	NA	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	NA	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	NA	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	22.5% 29.2g	51% 66.5g	130g per day for Men 19-50 years
Sugars	34.8% 25.2g	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	16.6% 12g	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	% 11.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.26g	NA	g per day for Men 19-50 years
Fiber	2.6% 0.99g	NA	38g per day for Men 19-50 years
Protein	0.32% 0.18g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Canned Tamarind Nectar	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.5% 0.006mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.46% 0.006mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.87% 0.14mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.47% 0.073mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.07% 0.014mg	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	0.5% 2μg	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	15.7% 14mg	34% 30.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.6% 0.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tamarind Nectar	Dried Beechnuts	Recommended Dietary Allowance
Calcium	2% 20mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	3.1% 0.028mg	148% 1.33mg	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	18.6% 1.5mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	1.73% 0.04mg	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	0.57% 3.97mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	1.58% 53.6mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.56% 169g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tamarind Nectar VS Dried Beechnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Tamarind Nectar versus 7 oz of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Tamarind Nectar vs Dried Beechnuts:

• 7 oz of Dried Beechnuts contain 101.3 times more Vitamin B1, 123.7 times more Vitamin B2, 12.5 times more Vitamin B3, 25 times more Vitamin B5, 97.7 times more Vitamin B6, 113 times more Vitamin B9 and 2.2 times more Vitamin C than Canned Tamarind Nectar.
• 7 ounces of Canned Tamarind Nectar have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Canned Tamarind Nectar as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Canned Tamarind Nectar vs Dried Beechnuts:

• 7 ounces of Canned Tamarind Nectar have 12.9 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 47.9 times more Copper, 3.3 times more Iron, 67.1 times more Manganese, 37.7 times more Potassium, 5.4 times more Sodium and 18 times more Zinc than Canned Tamarind Nectar.
• 7 ounces of Canned Tamarind Nectar lack sufficient amounts of Copper, Manganese, Potassium and Zinc
• Both Canned Tamarind Nectar as well as Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Beechnuts contain 10.1 times more Energy, 416.7 times more Fat, 2.3 times more Carbohydrate and 68.9 times more Protein than Canned Tamarind Nectar.
• 7 ounces of Canned Tamarind Nectar provide inadequate amounts of Energy and Protein