Comparing Nutrients in 7 ounces Tamarinds VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Tamarinds	4%	2%	94%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Tamarinds	Brazilnuts	Recommended Dietary Allowance
Energy	16.4% 474kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	100% 32g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	284% 48.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 124g	18% 23.3g	130g per day for Men 19-50 years
Sugars	106% 77g	6.38% 4.62g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 4.62g	g per day for Men 19-50 years
Fiber	26.6% 10g	39% 15g	38g per day for Men 19-50 years
Protein	9.92% 5.56g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Tamarinds	Brazilnuts	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	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.2% 0.3mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.85mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.68% 0.28mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	15.4% 0.2mg	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	11% 43.7μg	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	1.54% 1.4mg	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	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tamarinds	Brazilnuts	Recommended Dietary Allowance
Calcium	14.7% 147mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	384% 3.46mg	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	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	NA	106% 2.43mg	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	206% 1439mg	700mg per day for Men 19-50 years
Potassium	36.7% 1246mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	1.7% 62.3g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Tamarinds VS Brazilnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Tamarinds vs Brazilnuts:

• 7 ounces of Tamarinds have 4.3 times more Vitamin B2, 6.6 times more Vitamin B3, 5 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 1.4 times more Vitamin B1, 1.3 times more Vitamin B5, 1.5 times more Vitamin B6, 1.6 times more Vitamin B9 and 56.5 times more Vitamin E than Raw Tamarinds.
• 7 ounces of Tamarinds have insufficient amounts of Vitamin E
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin C and Vitamin K
• Both Raw Tamarinds as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tamarinds vs Brazilnuts:

• 7 oz of Dried Brazilnuts contain 2.2 times more Calcium, 20.3 times more Copper, 4.1 times more Magnesium, 6.4 times more Phosphorus, 1474.6 times more Selenium and 40.6 times more Zinc than Raw Tamarinds.
• Both Tamarinds and Brazilnuts contain similar levels of Iron and Potassium per seven ounces.
• 7 ounces of Tamarinds lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tamarinds have 5.3 times more Carbohydrate and 16.7 times more Sugars than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 2.8 times more Energy, 111.8 times more Fat, 59.3 times more Saturated Fat, more Omega 3, 412.9 times more Omega 6, 1.5 times more Fiber and 5.1 times more Protein than Raw Tamarinds.
• 7 ounces of Tamarinds provide inadequate amounts of Omega 3 and Omega 6

Frequently Asked Questions about Tamarinds VS Brazilnuts

What are the health benefits of Tamarinds compared to Brazilnuts?

Tamarinds are rich in vitamins, minerals, and antioxidants, which can help improve digestion, boost the immune system, and support heart health. Brazil nuts, on the other hand, are a good source of selenium, which is important for thyroid function and may help reduce inflammation. Both can be part of a healthy vegan diet, but it's important to consume them in moderation due to their high calorie and fat content.

Can I lose weight easier by eating more Tamarinds or Brazilnuts?

Both tamarinds and Brazil nuts can be part of a healthy diet, but for weight loss, it's important to focus on overall calorie intake and balance of nutrients. Tamarinds are lower in calories and fat compared to Brazil nuts, so they may be a better choice for weight loss. However, portion control and overall diet quality are key factors in achieving weight loss goals. It's best to focus on a variety of whole plant foods and mindful eating habits for sustainable weight loss.

Should I eat more Tamarinds or more Brazilnuts 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. Brazil nuts are a good source of protein, healthy fats, and selenium, but tamarinds are not a significant source of protein. To support muscle growth, consider incorporating more protein-rich plant foods such as legumes, tofu, tempeh, seitan, quinoa, and nuts and seeds into your diet. Additionally, make sure to consume an adequate amount of calories and maintain a balanced diet to support your training efforts.

What is the environmental impact of producing Tamarinds compared to Brazilnuts?

Tamarinds have a lower environmental impact compared to Brazil nuts. Tamarind trees require less water and land to grow, and they are less vulnerable to pests and diseases. In contrast, Brazil nut trees are large canopy trees that require specific conditions to thrive, making them more resource-intensive to cultivate. Additionally, tamarind trees can provide multiple benefits such as shade and erosion control, further reducing their environmental impact.