Comparing Nutrients in 7 ounces Watermelon VS Tamarinds

Macros Ratio

	Protein	Fat	Carbs
Watermelon	7%	4%	89%
Tamarinds	4%	2%	94%

Macro Nutrients

	Watermelon	Tamarinds	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	16.4% 474kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	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	11.5% 15g	95% 124g	130g per day for Men 19-50 years
Sugars	17% 12.3g	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	9.2% 6.67g	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	% 3.14g	NA	g per day for Men 19-50 years
Sucrose	% 2.4g	NA	g per day for Men 19-50 years
Fiber	2.1% 0.79g	26.6% 10g	38g per day for Men 19-50 years
Protein	2.16% 1.2g	9.92% 5.56g	56g per day for Men 19-50 years

Vitamins

	Watermelon	Tamarinds	Recommended Dietary Allowance
Vitamin A	6.17% 55.6μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.46% 0.065mg	70.8% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.2% 0.35mg	24% 3.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.77% 0.44mg	5.68% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	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	1.5% 5.95μg	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	18% 16mg	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	0.66% 0.099mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon	Tamarinds	Recommended Dietary Allowance
Calcium	1.4% 14mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	0.074% 2.98μg	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	5.95% 0.48mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	3.28% 0.075mg	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	3.1% 22mg	32% 224mg	700mg per day for Men 19-50 years
Potassium	6.54% 222mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	4.9% 181g	1.7% 62.3g	3700g per day for Men 19-50 years

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

• Raw Watermelon has 14 times more Vitamin A, 1.5 times more Vitamin B5 and 2.3 times more Vitamin C than Raw Tamarinds.
• While Raw Tamarinds contain 13 times more Vitamin B1, 7.2 times more Vitamin B2, 10.9 times more Vitamin B3, 1.5 times more Vitamin B6, 4.7 times more Vitamin B9 and 28 times more Vitamin K than Raw Watermelon.
• Both Raw Watermelon as well as Raw Tamarinds have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Watermelon vs Tamarinds:

• Raw Watermelon has 2.9 times more Water than Raw Tamarinds.
• While Raw Tamarinds contain 10.6 times more Calcium, 2 times more Copper, 11.7 times more Iron, 9.2 times more Magnesium, 10.3 times more Phosphorus, 5.6 times more Potassium, 3.3 times more Selenium and 28 times more Sodium than Raw Watermelon.
• Both Raw Watermelon as well as Raw Tamarinds have insufficient amounts of Zinc in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Tamarinds contain 8 times more Energy, 8.3 times more Carbohydrate, 6.3 times more Sugars, 12.8 times more Fiber and 4.6 times more Protein than Raw Watermelon.
• Both Raw Watermelon as well as Raw Tamarinds have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.