Comparing Nutrients in 7 ounces TamarindsVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Tamarinds

94%

Oil Roasted Sunflower Seeds

13%

73%

14%

7 oz ▼

Macro Nutrients

Tamarindsvs Oil Roasted Sunflower Seeds

16.4%474kcal

Energy

40.5%1175kcal

474 kcalvs1175 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.23%1.2g

Fat

105%102g

1.2 gvs102 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.7%0.54g

Saturated Fat

44%14g

0.54 gvs14 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g

Omega 3

10%0.16g

0 gvs0.16 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.69%0.12g

Omega 6

399%68g

0.12 gvs68 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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95%124g

Carbohydrate

35%45.4g

124 gvs45.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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106%77g

Sugars

8.5%6.17g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

77 gvs6.17 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0%0g

≤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]

NA gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%1.47g

NA gvs1.47 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%4.7g

NA gvs4.7 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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26.6%10g

Fiber

55.4%21g

10 gvs21 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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9.92%5.56g

Protein

71%40g

5.56 gvs40 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Tamarindsvs Oil Roasted Sunflower Seeds

0.44%3.97μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

3.97 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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70.8%0.85mg

Vitamin B1

53%0.64mg

Thiamine

0.85 mgvs0.64 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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23.2%0.3mg

Vitamin B2

42.7%0.56mg

Riboflavin

0.3 mgvs0.56 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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24%3.85mg

Vitamin B3

51.2%8.2mg

Niacin, nicotinic acid, niacinamide

3.85 mgvs8.2 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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5.68%0.28mg

Vitamin B5

275%13.8mg

Pantothenic acid

0.28 mgvs13.8 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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10%0.13mg

Vitamin B6

121%1.57mg

Pyridoxine

0.13 mgvs1.57 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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6.95%27.8μg

Vitamin B9

116%464μg

Folates and Folic Acid

27.8 μgvs464 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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7.7%6.95mg

Vitamin C

2.43%2.2mg

Ascorbic acid

6.95 mgvs2.2 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.32%0.2mg

Vitamin E

481%72mg

Tocopherols and Tocotrienols

0.2 mgvs72 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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4.63%5.56μg

Vitamin K

5.13%6.15μg

Phytomenadione or phylloquinone

5.56 μgvs6.15 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Tamarindsvs Oil Roasted Sunflower Seeds

14.7%147mg

Calcium

17.3%173mg

147 mgvs173 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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19%0.17mg

Copper

398%3.58mg

0.17 mgvs3.58 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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69.5%5.56mg

Iron

106%8.5mg

5.56 mgvs8.5 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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43.5%183mg

Magnesium

60%252mg

183 mgvs252 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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Manganese

179%4.13mg

NA mgvs4.13 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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32%224mg

Phosphorus

323%2260mg

224 mgvs2260 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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36.7%1246mg

Potassium

28%958mg

1246 mgvs958 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.7%2.58μg

Selenium

282%155μg

2.58 μgvs155 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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3.7%55.6mg

Sodium

0.4%5.95mg

55.6 mgvs5.95 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.8%0.2mg

Zinc

94%10.3mg

0.2 mgvs10.3 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.7%62.3g

Water

0.083%3.06g

62.3 gvs3.06 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Tamarinds vs Oil Roasted Sunflower Seeds:

Raw Tamarinds have 1.3 times more Vitamin B1 and 3.2 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Vitamin B2, 2.1 times more Vitamin B3, 48.5 times more Vitamin B5, 12 times more Vitamin B6, 16.7 times more Vitamin B9 and 363.3 times more Vitamin E than Raw Tamarinds.
Both Raw Tamarinds and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin K per 7 oz.
Both Raw Tamarinds as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tamarinds vs Oil Roasted Sunflower Seeds:

Raw Tamarinds have 1.3 times more Potassium and 9.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 21 times more Copper, 1.5 times more Iron, 1.4 times more Magnesium, 10.1 times more Phosphorus, 60.2 times more Selenium and 52.1 times more Zinc than Raw Tamarinds.
Both Raw Tamarinds and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Raw Tamarinds have 2.7 times more Carbohydrate and 12.5 times more Sugars than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 2.5 times more Energy, 85.5 times more Fat, 26 times more Saturated Fat, more Omega 3, 579.8 times more Omega 6, 2.1 times more Fiber and 7.2 times more Protein than Raw Tamarinds.
Both Raw Tamarinds as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

TamarindsVS WatermelonOil Roasted Sunflower SeedsVS WatermelonTamarindsVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 7 ounces TamarindsVS Oil Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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