Comparing Nutrients in 7 ounces Tamarinds VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Tamarinds	4%	2%	94%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Tamarinds	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	16.4% 474kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 124g	35% 45.2g	130g per day for Men 19-50 years
Sugars	106% 77g	0.88% 0.64g	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	38.6% 14.7g	38g per day for Men 19-50 years
Protein	9.92% 5.56g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Tamarinds	Boiled 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	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.2% 0.3mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.85mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.68% 0.28mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	18.3% 0.24mg	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	64.5% 258μg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tamarinds	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	14.7% 147mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	53.4% 0.48mg	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	73% 5.83mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	NA	41% 0.95mg	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	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	36.7% 1246mg	23.5% 800mg	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	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	19.3% 2.12mg	11mg per day for Men 19-50 years
Water	1.7% 62.3g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Tamarinds VS Boiled Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Tamarinds versus 7 oz of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Tamarinds have 2.7 times more Vitamin B1, 2.6 times more Vitamin B2, 3.4 times more Vitamin B3 and 2.9 times more Vitamin C than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 1.5 times more Vitamin B5, 1.8 times more Vitamin B6, 9.3 times more Vitamin B9 and 3 times more Vitamin K than Raw Tamarinds.
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Tamarinds as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Tamarinds have 2.6 times more Calcium, 2 times more Magnesium and 1.6 times more Potassium than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 2.8 times more Copper, 1.3 times more Phosphorus and 10.7 times more Zinc than Raw Tamarinds.
• Both Tamarinds and Boiled Red Kidney Beans contain similar levels of Iron and Selenium per seven ounces.
• 7 ounces of Tamarinds lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tamarinds have 1.9 times more Energy, 2.7 times more Carbohydrate and 121.3 times more Sugars than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain more Omega 3, 1.5 times more Fiber and 3.1 times more Protein than Raw Tamarinds.
• 7 ounces of Tamarinds provide inadequate amounts of Omega 3
• Both Raw Tamarinds as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.