Comparing Nutrients in 100 grams Canned Carrots with Salt VS Tamarinds

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Tamarinds	4%	2%	94%

Macro Nutrients

	Canned Carrots with Salt	Tamarinds	Recommended Dietary Allowance
Energy	0.86% 25kcal	8.24% 239kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.079g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.26% 5.54g	48% 62.5g	130g per day for Men 19-50 years
Sugars	3.42% 2.48g	53.5% 38.8g	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	3.95% 1.5g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	1.14% 0.64g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Tamarinds	Recommended Dietary Allowance
Vitamin A	62% 558μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	35.7% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.45% 0.55mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.7% 0.14mg	2.86% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	5.08% 0.066mg	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	2.25% 9μg	3.5% 14μg	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	3% 2.7mg	3.9% 3.5mg	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	4.93% 0.74mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.17% 9.8μg	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Tamarinds	Recommended Dietary Allowance
Calcium	2.5% 25mg	7.4% 74mg	1000mg per day for Men 19-50 years
Copper	11.6% 0.1mg	9.56% 0.086mg	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	8% 0.64mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	1.9% 8mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	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	3.43% 24mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	18.5% 628mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	2.36% 1.3μg	55μg per day for Men 19-50 years
Sodium	16% 242mg	1.87% 28mg	1500mg per day for Men 19-50 years
Zinc	2.36% 0.26mg	0.91% 0.1mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.85% 31.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Tamarinds per 100 g

Compare the macro and micronutrient content in 100 g of Canned Carrots with Salt versus 100 g of Tamarinds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Carrots with Salt vs Tamarinds:

• 100 grams of Canned Carrots with Salt have 279 times more Vitamin A, 1.7 times more Vitamin B6, 7.4 times more Vitamin E and 3.5 times more Vitamin K than Tamarinds.
• While 100 g of Raw Tamarinds contain 23.8 times more Vitamin B1, 5.1 times more Vitamin B2, 3.5 times more Vitamin B3, 1.6 times more Vitamin B9 and 1.3 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Tamarinds provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 100 grams of Tamarinds have insufficient amounts of Vitamin A and Vitamin E
• Both Drained Canned Carrots with Salt as well as Raw Tamarinds have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Carrots with Salt vs Tamarinds:

• 100 grams of Canned Carrots with Salt have 1.2 times more Copper, 8.6 times more Sodium, 2.6 times more Zinc and 3 times more Water than Tamarinds.
• While 100 g of Raw Tamarinds contain 3 times more Calcium, 4.4 times more Iron, 11.5 times more Magnesium, 4.7 times more Phosphorus, 3.5 times more Potassium and 3.3 times more Selenium than Drained Canned Carrots with Salt.
• 100 grams of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium
• 100 grams of Tamarinds lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Tamarinds contain 9.6 times more Energy, 11.3 times more Carbohydrate, 15.6 times more Sugars, 3.4 times more Fiber and 4.4 times more Protein than Drained Canned Carrots with Salt.
• 100 grams of Canned Carrots with Salt provide inadequate amounts of Energy and Protein
• Both Drained Canned Carrots with Salt as well as Raw Tamarinds provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.