Comparing Nutrients in 100 grams Fruit cocktail, canned, heavy syrup, drained VS Tamarinds

Macros Ratio

	Protein	Fat	Carbs
Fruit cocktail, canned, heavy syrup, drained	2%	1%	97%
Tamarinds	4%	2%	94%

Macro Nutrients

	Fruit cocktail, canned, heavy syrup, drained	Tamarinds	Recommended Dietary Allowance
Energy	2.4% 70kcal	8.24% 239kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	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	14.5% 19g	48% 62.5g	130g per day for Men 19-50 years
Sugars	23.6% 17g	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	4.47% 1.7g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	0.84% 0.47g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Fruit cocktail, canned, heavy syrup, drained	Tamarinds	Recommended Dietary Allowance
Vitamin A	1.56% 14μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.6% 0.019mg	35.7% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.34% 0.37mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.86% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.92% 0.051mg	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	0.75% 3μg	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	2.1% 1.9mg	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% 0.6mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.25% 3.9μg	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit cocktail, canned, heavy syrup, drained	Tamarinds	Recommended Dietary Allowance
Calcium	0.7% 7mg	7.4% 74mg	1000mg per day for Men 19-50 years
Copper	9.56% 0.086mg	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	3.63% 0.29mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	1.2% 5mg	22% 92mg	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	1.7% 12mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	2.65% 90mg	18.5% 628mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	2.36% 1.3μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	1.87% 28mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	0.91% 0.1mg	11mg per day for Men 19-50 years
Water	2.17% 80.4g	0.85% 31.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Fruit cocktail, canned, heavy syrup, drained VS Tamarinds per 100 g

Compare the macro and micronutrient content in 100 g of Fruit cocktail, canned, heavy syrup, drained versus 100 g of Tamarinds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Fruit cocktail, canned, heavy syrup, drained vs Tamarinds:

• 100 grams of Fruit cocktail, canned, heavy syrup, drained have 6 times more Vitamin E and 1.4 times more Vitamin K than Tamarinds.
• While 100 g of Raw Tamarinds contain 22.5 times more Vitamin B1, 7.2 times more Vitamin B2, 5.2 times more Vitamin B3, 1.3 times more Vitamin B6, 4.7 times more Vitamin B9 and 1.8 times more Vitamin C than Fruit cocktail, canned, heavy syrup, drained.
• 100 grams of Fruit cocktail, canned, heavy syrup, drained have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• 100 grams of Tamarinds have insufficient amounts of Vitamin E
• Both Fruit cocktail, canned, heavy syrup, drained as well as Raw Tamarinds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Fruit cocktail, canned, heavy syrup, drained vs Tamarinds:

• 100 grams of Fruit cocktail, canned, heavy syrup, drained have 2.6 times more Water than Tamarinds.
• While 100 g of Raw Tamarinds contain 10.6 times more Calcium, 9.7 times more Iron, 18.4 times more Magnesium, 9.4 times more Phosphorus, 7 times more Potassium and 2.6 times more Selenium than Fruit cocktail, canned, heavy syrup, drained.
• Both Fruit cocktail, canned, heavy syrup, drained and Tamarinds contain similar levels of Copper per 100 grams.
• 100 grams of Fruit cocktail, canned, heavy syrup, drained lack sufficient amounts of Calcium, Magnesium, Phosphorus and Selenium
• Both Fruit cocktail, canned, heavy syrup, drained as well as Raw Tamarinds lack sufficient amounts of Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Tamarinds contain 3.4 times more Energy, 3.3 times more Carbohydrate, 2.3 times more Sugars, 3 times more Fiber and 6 times more Protein than Fruit cocktail, canned, heavy syrup, drained.
• 100 grams of Fruit cocktail, canned, heavy syrup, drained provide inadequate amounts of Protein
• Both Fruit cocktail, canned, heavy syrup, drained as well as Raw Tamarinds provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.