Comparing Nutrients in 100 grams Watermelon VS Tamarinds

Macros Ratio

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

Macro Nutrients

	Watermelon	Tamarinds	Recommended Dietary Allowance
Energy	1.03% 30kcal	8.24% 239kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.05% 0.016g	0.85% 0.27g	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	0.29% 0.05g	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	5.8% 7.55g	48% 62.5g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	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	4.63% 3.36g	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	% 1.58g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	1.05% 0.4g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	1.1% 0.61g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Watermelon	Tamarinds	Recommended Dietary Allowance
Vitamin A	3.1% 28μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.75% 0.033mg	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	1.1% 0.18mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	2.86% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.46% 0.045mg	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	9% 8.1mg	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	0.33% 0.05mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon	Tamarinds	Recommended Dietary Allowance
Calcium	0.7% 7mg	7.4% 74mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	9.56% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	0.038% 1.5μg	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% 0.24mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	1.65% 0.038mg	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	1.57% 11mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	3.3% 112mg	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	0.067% 1mg	1.87% 28mg	1500mg per day for Men 19-50 years
Zinc	0.91% 0.1mg	0.91% 0.1mg	11mg per day for Men 19-50 years
Water	2.47% 91g	0.85% 31.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.