Comparing Nutrients in 7 ounces Tamarinds VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Tamarinds	4%	2%	94%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Tamarinds	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	16.4% 474kcal	22.3% 647kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.86% 0.27g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	10% 1.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 124g	54.7% 71g	130g per day for Men 19-50 years
Sugars	106% 77g	NA	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	27% 10.3g	38g per day for Men 19-50 years
Protein	9.92% 5.56g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Tamarinds	Sunflower Seed Flour	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	527% 6.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.2% 0.3mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.85mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.68% 0.28mg	262% 13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	115% 1.5mg	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	110% 441μg	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	2.87% 2.58mg	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	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	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	14.7% 147mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	378% 3.4mg	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	164% 13mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	163% 687mg	420mg per day for Men 19-50 years
Manganese	NA	170% 3.9mg	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	195% 1367mg	700mg per day for Men 19-50 years
Potassium	36.7% 1246mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	210% 115μg	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	89.3% 9.82mg	11mg per day for Men 19-50 years
Water	1.7% 62.3g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Tamarinds VS Sunflower Seed Flour per 7 oz

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

Lets compare vitamin content per 7 ounces of Tamarinds vs Sunflower Seed Flour:

• 7 ounces of Tamarinds have 2.7 times more Vitamin C than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 7.4 times more Vitamin B1, 1.8 times more Vitamin B2, 3.8 times more Vitamin B3, 46.2 times more Vitamin B5, 11.4 times more Vitamin B6 and 15.9 times more Vitamin B9 than Raw Tamarinds.
• 7 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Raw Tamarinds as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tamarinds vs Sunflower Seed Flour:

• 7 ounces of Tamarinds have 9.4 times more Potassium than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 1.5 times more Calcium, 19.9 times more Copper, 2.4 times more Iron, 3.8 times more Magnesium, 6.1 times more Phosphorus, 44.8 times more Selenium and 49.5 times more Zinc than Raw Tamarinds.
• 7 ounces of Tamarinds lack sufficient amounts of Zinc
• 7 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tamarinds have 1.7 times more Carbohydrate than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 1.4 times more Energy, 14.7 times more Omega 6 and 17.2 times more Protein than Raw Tamarinds.
• Both Tamarinds and Sunflower Seed Flour offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Tamarinds provide inadequate amounts of Omega 6
• Both Raw Tamarinds as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 3 in seven ounces.