Comparing Nutrients in 7 ounces Canned Tamarind Nectar VS Fried Green Plantains

Macros Ratio

	Protein	Fat	Carbs
Canned Tamarind Nectar	1%	2%	97%
Fried Green Plantains	2%	34%	64%

Macro Nutrients

	Canned Tamarind Nectar	Fried Green Plantains	Recommended Dietary Allowance
Energy	3.9% 113kcal	21% 613kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	24% 23.4g	97g per day for Men 19-50 years
Saturated Fat	NA	23% 7.32g	32g per day for Men 19-50 years
Omega 3	NA	26.7% 0.43g	1.6g per day for Men 19-50 years
Omega 6	NA	27.4% 4.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	22.5% 29.2g	75% 98g	130g per day for Men 19-50 years
Sugars	34.8% 25.2g	9.94% 7.2g	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	1.8% 1.3g	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	% 1.2g	g per day for Men 19-50 years
Sucrose	% 0.26g	% 4.7g	g per day for Men 19-50 years
Fiber	2.6% 0.99g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	0.32% 0.18g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Canned Tamarind Nectar	Fried Green Plantains	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.2% 119μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.5% 0.006mg	7.77% 0.093mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.46% 0.006mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.87% 0.14mg	10% 1.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.47% 0.073mg	15.4% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.07% 0.014mg	40.3% 0.52mg	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	7.44% 29.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.7% 14mg	7.5% 6.75mg	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	Fried Green Plantains	Recommended Dietary Allowance
Calcium	2% 20mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	3.1% 0.028mg	40.4% 0.36mg	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	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	1.73% 0.04mg	16.2% 0.37mg	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	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	1.58% 53.6mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	4.56% 169g	1.94% 71.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tamarind Nectar VS Fried Green Plantains per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Tamarind Nectar vs Fried Green Plantains:

• 7 ounces of Canned Tamarind Nectar have 2.1 times more Vitamin C than Fried Green Plantains.
• While 7 oz of Fried Green Plantains contain more Vitamin A, 15.7 times more Vitamin B1, 34 times more Vitamin B2, 11.7 times more Vitamin B3, 10.5 times more Vitamin B5, 37.7 times more Vitamin B6 and 15 times more Vitamin B9 than Canned Tamarind Nectar.
• 7 ounces of Canned Tamarind Nectar have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9

Comparing minerals per 7 ounces for Canned Tamarind Nectar vs Fried Green Plantains:

• 7 ounces of Canned Tamarind Nectar have 2.4 times more Water than Fried Green Plantains.
• While 7 oz of Fried Green Plantains contain 13.1 times more Copper, 14.5 times more Magnesium, 9.4 times more Manganese, 22 times more Phosphorus, 17.9 times more Potassium and 11.5 times more Zinc than Canned Tamarind Nectar.
• Both Canned Tamarind Nectar and Fried Green Plantains contain similar levels of Iron per seven ounces.
• 7 ounces of Canned Tamarind Nectar lack sufficient amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Canned Tamarind Nectar as well as Fried Green Plantains lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Tamarind Nectar have 3.5 times more Sugars and 9.2 times more Fructose than Fried Green Plantains.
• While 7 oz of Fried Green Plantains contain 5.4 times more Energy, 98.4 times more Fat, 3.3 times more Carbohydrate, 7 times more Fiber and 16.7 times more Protein than Canned Tamarind Nectar.
• 7 ounces of Canned Tamarind Nectar provide inadequate amounts of Energy, Fiber and Protein