Comparing Nutrients in 7 ounces Tamarinds VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Tamarinds	4%	2%	94%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Tamarinds	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	16.4% 474kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 124g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	106% 77g	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	26.6% 10g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	9.92% 5.56g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Tamarinds	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70.8% 0.85mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.2% 0.3mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.85mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.68% 0.28mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	16% 0.21mg	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	6.95% 27.8μg	36.7% 147μg	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	7.7% 6.95mg	2.65% 2.4mg	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	1.32% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tamarinds	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	14.7% 147mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	63.7% 0.57mg	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	69.5% 5.56mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	NA	27.4% 0.63mg	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	32% 224mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	36.7% 1246mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	1.7% 62.3g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tamarinds vs Boiled California Red Kidney Beans:

• Raw Tamarinds have 3.3 times more Vitamin B1, 2.5 times more Vitamin B2, 3.6 times more Vitamin B3 and 2.9 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.5 times more Vitamin B5, 1.6 times more Vitamin B6 and 5.3 times more Vitamin B9 than Raw Tamarinds.
• Both Raw Tamarinds as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tamarinds vs Boiled California Red Kidney Beans:

• Raw Tamarinds have 1.9 times more Magnesium, 1.5 times more Potassium and 7 times more Sodium than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3.4 times more Copper, 8.6 times more Zinc and 2.1 times more Water than Raw Tamarinds.
• Both Raw Tamarinds and Boiled California Red Kidney Beans have similar amounts of Calcium, Iron, Phosphorus and Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Tamarinds have 1.9 times more Energy and 2.8 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain more Omega 3, 1.8 times more Fiber and 3.3 times more Protein than Raw Tamarinds.
• Both Raw Tamarinds as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.