Comparing Nutrients in 7 ounces Tomato Paste VS Tamarinds

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Tamarinds	4%	2%	94%

Macro Nutrients

	Tomato Paste	Tamarinds	Recommended Dietary Allowance
Energy	5.6% 163kcal	16.4% 474kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	0.69% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 37.5g	95% 124g	130g per day for Men 19-50 years
Sugars	33.3% 24g	106% 77g	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	16% 11.6g	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	% 11.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.6g	NA	g per day for Men 19-50 years
Fiber	21.4% 8.14g	26.6% 10g	38g per day for Men 19-50 years
Protein	15.3% 8.57g	9.92% 5.56g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Tamarinds	Recommended Dietary Allowance
Vitamin A	16.8% 151μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	70.8% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	24% 3.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.64% 0.28mg	5.68% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	10% 0.13mg	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	5.95% 24μg	6.95% 27.8μg	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	48.3% 43.5mg	7.7% 6.95mg	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	57% 8.53mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.6μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Tamarinds	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	80.5% 0.72mg	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	74% 5.9mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	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	23.5% 165mg	32% 224mg	700mg per day for Men 19-50 years
Potassium	59% 2012mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	3.94% 146g	1.7% 62.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Tamarinds per 7 oz

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

Lets compare vitamin content per 7 ounces of Tomato Paste vs Tamarinds:

• 7 ounces of Tomato Paste have 38 times more Vitamin A, 1.6 times more Vitamin B3, 3.3 times more Vitamin B6, 6.3 times more Vitamin C, 43 times more Vitamin E and 4.1 times more Vitamin K than Tamarinds.
• While 7 oz of Raw Tamarinds contain 7.1 times more Vitamin B1 than Canned Tomato Paste.
• Both Tomato Paste and Tamarinds provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B9 per seven ounces.
• 7 ounces of Tamarinds have insufficient amounts of Vitamin A and Vitamin E
• Both Canned Tomato Paste as well as Raw Tamarinds have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomato Paste vs Tamarinds:

• 7 ounces of Tomato Paste have 4.2 times more Copper, 1.6 times more Potassium, 4.1 times more Selenium, 2.1 times more Sodium and 6.3 times more Zinc than Tamarinds.
• While 7 oz of Raw Tamarinds contain 2.1 times more Calcium, 2.2 times more Magnesium and 1.4 times more Phosphorus than Canned Tomato Paste.
• Both Tomato Paste and Tamarinds contain similar levels of Iron per seven ounces.
• 7 ounces of Tamarinds lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomato Paste have 1.5 times more Protein than Tamarinds.
• While 7 oz of Raw Tamarinds contain 2.9 times more Energy, 3.3 times more Carbohydrate and 3.2 times more Sugars than Canned Tomato Paste.
• Both Tomato Paste and Tamarinds offer comparable quantities of Fiber per seven ounces.
• Both Canned Tomato Paste as well as Raw Tamarinds provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.