Comparing Nutrients in 7 ounces Tamarinds VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Tamarinds	4%	2%	94%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Tamarinds	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	16.4% 474kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 124g	40% 52g	130g per day for Men 19-50 years
Sugars	106% 77g	1.9% 1.37g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	9.92% 5.56g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Tamarinds	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70.8% 0.85mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.2% 0.3mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.85mg	NA	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	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.7% 6.95mg	3.75% 3.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.32% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tamarinds	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	14.7% 147mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	NA	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	36.7% 1246mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	NA	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	NA	11mg per day for Men 19-50 years
Water	1.7% 62.3g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Tamarinds VS Frozen Roasted Potatoes with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Tamarinds vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Tamarinds have 2.1 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Tamarinds vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Tamarinds have 4.9 times more Calcium, 5.6 times more Iron and 1.4 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 10.6 times more Sodium than Raw Tamarinds.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tamarinds have 1.9 times more Energy, 2.4 times more Carbohydrate, 56.2 times more Sugars, 2 times more Fiber and 1.3 times more Protein than Frozen Roasted Potatoes with Salt.