Comparing Nutrients in 7 ounces Tamarinds VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Tamarinds	4%	2%	94%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Tamarinds	Broccoli Raab	Recommended Dietary Allowance
Energy	16.4% 474kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 124g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	106% 77g	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.22g	g per day for Men 19-50 years
Fiber	26.6% 10g	14% 5.36g	38g per day for Men 19-50 years
Protein	9.92% 5.56g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Tamarinds	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70.8% 0.85mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.2% 0.3mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.85mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.68% 0.28mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	26% 0.34mg	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	41% 165μg	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	44.5% 40mg	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	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tamarinds	Broccoli Raab	Recommended Dietary Allowance
Calcium	14.7% 147mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	9.26% 0.083mg	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	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	NA	34% 0.78mg	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	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	36.7% 1246mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	1.7% 62.3g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Tamarinds VS Broccoli Raab per 7 oz

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

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

• 7 ounces of Tamarinds have 2.6 times more Vitamin B1 and 1.6 times more Vitamin B3 than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 65.5 times more Vitamin A, 2.3 times more Vitamin B5, 2.6 times more Vitamin B6, 5.9 times more Vitamin B9, 5.8 times more Vitamin C, 16.2 times more Vitamin E and 80 times more Vitamin K than Raw Tamarinds.
• Both Tamarinds and Broccoli Raab provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Tamarinds have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Tamarinds as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tamarinds vs Broccoli Raab:

• 7 ounces of Tamarinds have 2 times more Copper, 1.3 times more Iron, 4.2 times more Magnesium, 1.5 times more Phosphorus, 3.2 times more Potassium and 1.3 times more Selenium than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 1.5 times more Calcium, 7.7 times more Zinc and 2.9 times more Water than Raw Tamarinds.
• 7 ounces of Tamarinds lack sufficient amounts of Zinc
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tamarinds have 10.9 times more Energy, 21.9 times more Carbohydrate, 102.1 times more Sugars and 1.9 times more Fiber than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain more Omega 3 than Raw Tamarinds.
• Both Tamarinds and Broccoli Raab offer comparable quantities of Protein per seven ounces.
• 7 ounces of Tamarinds provide inadequate amounts of Omega 3
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• Both Raw Tamarinds as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Tamarinds VS Broccoli Raab

What are the health benefits of Tamarinds compared to Broccoli Raab?

Tamarinds are a good source of fiber, vitamin C, and antioxidants, which can help support digestion and boost the immune system. Broccoli raab, on the other hand, is rich in vitamins A, C, and K, as well as minerals like calcium and iron, which can support bone health and overall immunity. Both are nutritious choices, but broccoli raab may provide more essential nutrients overall.

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

Both tamarinds and broccoli raab are healthy options for weight loss due to their low calorie and high fiber content. However, broccoli raab is a better choice as it is lower in calories and higher in essential nutrients like vitamins A, C, and K. Additionally, broccoli raab is a good source of antioxidants and can help support overall health and weight loss goals.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both tamarinds and broccoli raab are nutritious options, but broccoli raab is a better choice for muscle building as it is higher in protein and contains essential nutrients like iron, calcium, and vitamin C. Incorporating broccoli raab into your diet along with other plant-based protein sources like legumes, nuts, seeds, and whole grains can help support muscle growth and recovery.

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

Tamarinds have a lower environmental impact compared to Broccoli Raab. Tamarinds require less water, land, and resources to grow, making them a more sustainable option. Additionally, Tamarinds have a longer shelf life, reducing food waste.