Comparing Nutrients in 7 ounces Tamarinds VS Fruit cocktail, canned, heavy syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Tamarinds	4%	2%	94%
Fruit cocktail, canned, heavy syrup, drained	2%	1%	97%

Macro Nutrients

	Tamarinds	Fruit cocktail, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	16.4% 474kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.2% 0.2g	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	0.62% 0.01g	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	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	106% 77g	47% 34g	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	8.88% 3.37g	38g per day for Men 19-50 years
Protein	9.92% 5.56g	1.67% 0.93g	56g per day for Men 19-50 years

Vitamins

	Tamarinds	Fruit cocktail, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70.8% 0.85mg	3.14% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.2% 0.3mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.85mg	4.64% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.68% 0.28mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	7.8% 0.1mg	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	1.5% 5.95μg	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	4.2% 3.77mg	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	7.94% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	6.45% 7.74μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tamarinds	Fruit cocktail, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	14.7% 147mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	19% 0.17mg	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	7.2% 0.58mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	36.7% 1246mg	5.25% 179mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	1.7% 62.3g	4.3% 160g	3700g per day for Men 19-50 years

Nutrient Comparison: Tamarinds VS Fruit cocktail, canned, heavy syrup, drained per 7 oz

Compare the macro and micronutrient content in 7 oz of Tamarinds versus 7 oz of Fruit cocktail, canned, heavy syrup, drained to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tamarinds vs Fruit cocktail, canned, heavy syrup, drained:

• 7 ounces of Tamarinds have 22.5 times more Vitamin B1, 7.2 times more Vitamin B2, 5.2 times more Vitamin B3, 1.3 times more Vitamin B6, 4.7 times more Vitamin B9 and 1.8 times more Vitamin C than Fruit cocktail, canned, heavy syrup, drained.
• While 7 oz of Fruit cocktail, canned, heavy syrup, drained contain 6 times more Vitamin E and 1.4 times more Vitamin K than Raw Tamarinds.
• 7 ounces of Tamarinds have insufficient amounts of Vitamin E
• 7 ounces of Fruit cocktail, canned, heavy syrup, drained have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Raw Tamarinds as well as Fruit cocktail, canned, heavy syrup, drained have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tamarinds vs Fruit cocktail, canned, heavy syrup, drained:

• 7 ounces of Tamarinds have 10.6 times more Calcium, 9.7 times more Iron, 18.4 times more Magnesium, 9.4 times more Phosphorus, 7 times more Potassium and 2.6 times more Selenium than Fruit cocktail, canned, heavy syrup, drained.
• While 7 oz of Fruit cocktail, canned, heavy syrup, drained contain 2.6 times more Water than Raw Tamarinds.
• Both Tamarinds and Fruit cocktail, canned, heavy syrup, drained contain similar levels of Copper per seven ounces.
• 7 ounces of Fruit cocktail, canned, heavy syrup, drained lack sufficient amounts of Calcium, Magnesium, Phosphorus and Selenium
• Both Raw Tamarinds as well as Fruit cocktail, canned, heavy syrup, drained lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tamarinds have 3.4 times more Energy, 3.3 times more Carbohydrate, 2.3 times more Sugars, 3 times more Fiber and 6 times more Protein than Fruit cocktail, canned, heavy syrup, drained.
• 7 ounces of Fruit cocktail, canned, heavy syrup, drained provide inadequate amounts of Protein
• Both Raw Tamarinds as well as Fruit cocktail, canned, heavy syrup, drained provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.