Comparing Nutrients in 100 grams Bottled Pomegranate Juice VS Canned Tamarind Nectar

Macros Ratio

	Protein	Fat	Carbs
Bottled Pomegranate Juice	1%	5%	94%
Canned Tamarind Nectar	1%	2%	97%

Macro Nutrients

	Bottled Pomegranate Juice	Canned Tamarind Nectar	Recommended Dietary Allowance
Energy	1.86% 54kcal	1.97% 57kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	11.3% 14.7g	130g per day for Men 19-50 years
Sugars	17.4% 12.7g	17.5% 12.7g	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	8.8% 6.37g	8.37% 6.07g	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	% 6.3g	% 5.9g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.13g	g per day for Men 19-50 years
Fiber	0.26% 0.1g	1.3% 0.5g	38g per day for Men 19-50 years
Protein	0.27% 0.15g	0.16% 0.09g	56g per day for Men 19-50 years

Vitamins

	Bottled Pomegranate Juice	Canned Tamarind Nectar	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.25% 0.015mg	0.25% 0.003mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.15% 0.015mg	0.23% 0.003mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.46% 0.23mg	0.44% 0.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.29mg	0.74% 0.037mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.08% 0.04mg	0.54% 0.007mg	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% 24μg	0.25% 1μg	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	0.11% 0.1mg	7.9% 7.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.53% 0.38mg	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.67% 10.4μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bottled Pomegranate Juice	Canned Tamarind Nectar	Recommended Dietary Allowance
Calcium	1.1% 11mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	2.33% 0.021mg	1.56% 0.014mg	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	1.25% 0.1mg	9.38% 0.75mg	8mg per day for Men 19-50 years
Magnesium	1.67% 7mg	0.95% 4mg	420mg per day for Men 19-50 years
Manganese	4.13% 0.095mg	0.87% 0.02mg	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	1.57% 11mg	0.29% 2mg	700mg per day for Men 19-50 years
Potassium	6.3% 214mg	0.79% 27mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	0.82% 0.09mg	0.18% 0.02mg	11mg per day for Men 19-50 years
Water	2.32% 86g	2.3% 85g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Bottled Pomegranate Juice vs Canned Tamarind Nectar:

• Bottled Pomegranate Juice has 5 times more Vitamin B1, 5 times more Vitamin B2, 3.3 times more Vitamin B3, 7.7 times more Vitamin B5, 5.7 times more Vitamin B6, 24 times more Vitamin B9, 3.2 times more Vitamin E and 104 times more Vitamin K than Canned Tamarind Nectar.
• While Canned Tamarind Nectar contains 71 times more Vitamin C than Bottled Pomegranate Juice.
• Both Bottled Pomegranate Juice as well as Canned Tamarind Nectar have insufficient amounts of Vitamin A and Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Bottled Pomegranate Juice vs Canned Tamarind Nectar:

• Bottled Pomegranate Juice has 1.5 times more Copper, 1.8 times more Magnesium, 4.8 times more Manganese, 5.5 times more Phosphorus and 7.9 times more Potassium than Canned Tamarind Nectar.
• While Canned Tamarind Nectar contains 7.5 times more Iron than Bottled Pomegranate Juice.
• Both Bottled Pomegranate Juice and Canned Tamarind Nectar have similar amounts of Calcium and Water per 100 g.
• Both Bottled Pomegranate Juice as well as Canned Tamarind Nectar have insufficient amounts of Zinc in 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned Tamarind Nectar contains 5 times more Fiber than Bottled Pomegranate Juice.
• Both Bottled Pomegranate Juice and Canned Tamarind Nectar have similar amounts of Energy, Carbohydrate, Sugars and Fructose per 100 g.
• Both Bottled Pomegranate Juice as well as Canned Tamarind Nectar have insufficient amounts of Fat, Cholesterol, Glucose, Sucrose and Protein in 100 g.