Comparing Nutrients in 7 ounces Tamarinds VS Chilled Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Tamarinds	4%	2%	94%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Tamarinds	Chilled Orange Juice	Recommended Dietary Allowance
Energy	16.4% 474kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.25% 0.24g	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	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 124g	17.6% 23g	130g per day for Men 19-50 years
Sugars	106% 77g	22.7% 16.5g	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	6.1% 4.43g	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	% 4.13g	g per day for Men 19-50 years
Sucrose	NA	% 7.96g	g per day for Men 19-50 years
Fiber	26.6% 10g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	9.92% 5.56g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Tamarinds	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70.8% 0.85mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.2% 0.3mg	5.95% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.85mg	3.47% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.68% 0.28mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	11.6% 0.15mg	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	9.43% 37.7μg	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	74% 66.7mg	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	2.65% 0.4mg	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	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	14.7% 147mg	2.2% 22mg	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	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	NA	2% 0.046mg	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	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	36.7% 1246mg	10.4% 353mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	0.36% 0.2μg	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	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	1.7% 62.3g	4.68% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Tamarinds VS Chilled Orange Juice per 7 oz

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

Lets compare vitamin content per 7 ounces of Tamarinds vs Chilled Orange Juice:

• 7 ounces of Tamarinds have 9.3 times more Vitamin B1, 3.9 times more Vitamin B2, 6.9 times more Vitamin B3 and more Vitamin K than Chilled Orange Juice.
• While 7 oz of Chilled Orange Juice from Concentrate contain 1.4 times more Vitamin B5, 1.4 times more Vitamin B9 and 9.6 times more Vitamin C than Raw Tamarinds.
• Both Tamarinds and Chilled Orange Juice provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Chilled Orange Juice have insufficient amounts of Vitamin B3 and Vitamin K
• Both Raw Tamarinds as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Tamarinds vs Chilled Orange Juice:

• 7 ounces of Tamarinds have 6.7 times more Calcium, 2 times more Copper, 21.5 times more Iron, 8.4 times more Magnesium, 6.6 times more Phosphorus, 3.5 times more Potassium and 13 times more Selenium than Chilled Orange Juice.
• While 7 oz of Chilled Orange Juice from Concentrate contain 2.8 times more Water than Raw Tamarinds.
• 7 ounces of Chilled Orange Juice lack sufficient amounts of Calcium, Iron and Selenium
• Both Raw Tamarinds as well as Chilled Orange Juice from Concentrate lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tamarinds have 4.9 times more Energy, 5.4 times more Carbohydrate, 4.7 times more Sugars, 17 times more Fiber and 4.1 times more Protein than Chilled Orange Juice.
• 7 ounces of Chilled Orange Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Tamarinds as well as Chilled Orange Juice from Concentrate provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.