Comparing Nutrients in 7 ounces Tamarinds VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Tamarinds	4%	2%	94%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Tamarinds	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	16.4% 474kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 124g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	106% 77g	4.02% 2.9g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	9.92% 5.56g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Tamarinds	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70.8% 0.85mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.2% 0.3mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.85mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.68% 0.28mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	26.7% 0.35mg	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	46.6% 187μg	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	151% 136mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tamarinds	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	14.7% 147mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	7.94% 0.071mg	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	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	NA	22% 0.51mg	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	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	36.7% 1246mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	1.7% 62.3g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Tamarinds VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Tamarinds versus 7 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tamarinds vs Frozen Broccoli Spears:

• 7 ounces of Tamarinds have 5.9 times more Vitamin B1, 1.3 times more Vitamin B2 and 4.2 times more Vitamin B3 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 28.5 times more Vitamin A, 1.7 times more Vitamin B5, 2.7 times more Vitamin B6, 6.7 times more Vitamin B9, 19.5 times more Vitamin C, 13.5 times more Vitamin E and 36.2 times more Vitamin K than Raw Tamarinds.
• 7 ounces of Tamarinds have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Tamarinds as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tamarinds vs Frozen Broccoli Spears:

• 7 ounces of Tamarinds have 1.8 times more Calcium, 2.4 times more Copper, 3.9 times more Iron, 5.8 times more Magnesium, 1.9 times more Phosphorus and 2.5 times more Potassium than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.5 times more Selenium, 3.4 times more Zinc and 2.9 times more Water than Raw Tamarinds.
• 7 ounces of Tamarinds lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tamarinds have 8.2 times more Energy, 11.7 times more Carbohydrate, 26.4 times more Sugars and 1.7 times more Fiber than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain more Omega 3 than Raw Tamarinds.
• Both Tamarinds and Frozen Broccoli Spears offer comparable quantities of Protein per seven ounces.
• 7 ounces of Tamarinds provide inadequate amounts of Omega 3
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Raw Tamarinds as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Tamarinds VS Frozen Broccoli Spears

What are the health benefits of Tamarinds compared to Frozen Broccoli Spears?

Tamarinds are a good source of fiber, vitamins, and minerals such as potassium and magnesium. They also contain antioxidants that can help reduce inflammation and improve heart health. On the other hand, frozen broccoli spears are rich in vitamins C and K, as well as fiber and antioxidants that support immune function and bone health. Both tamarinds and frozen broccoli spears offer unique health benefits, so including a variety of plant-based foods in your diet is important for overall health and well-being.

Can I lose weight easier by eating more Tamarinds or Frozen Broccoli Spears?

Both tamarinds and frozen broccoli spears can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, broccoli spears are a better choice for weight loss as they are lower in calories and higher in essential nutrients compared to tamarinds. Broccoli is also a good source of vitamins, minerals, and antioxidants that can support overall health and weight loss goals.

Should I eat more Tamarinds or more Frozen Broccoli Spears to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of protein-rich plant-based foods. Both tamarinds and frozen broccoli spears are nutritious options, but frozen broccoli spears would be a better choice for muscle building due to their higher protein content. Broccoli is also a good source of vitamins, minerals, and antioxidants that support overall health and muscle recovery.

What is the environmental impact of producing Tamarinds compared to Frozen Broccoli Spears?

Tamarinds have a lower environmental impact compared to frozen broccoli spears. Tamarinds are a drought-resistant tree crop that requires minimal water and can thrive in arid conditions, while broccoli production typically requires more water, pesticides, and fertilizers. Additionally, transporting frozen broccoli spears over long distances contributes to greenhouse gas emissions, whereas tamarinds are often grown in tropical regions closer to where they are consumed.