Comparing Nutrients in 100 calories Mammy-apple VS Mangos

Weight per 100 calories

• Mammy-apple: 196g
• Mangos: 167g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Mammy-apple or Mangos?

Macros Ratio

	Protein	Fat	Carbs
Mammy-apple	4%	8%	88%
Mangos	5%	5%	90%

Macro Nutrients

	Mammy-apple	Mangos	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.98g	0.65% 0.63g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.27g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.5g	19.2% 25g	130g per day for Men 19-50 years
Sugars	NA	31.4% 22.8g	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	10.8% 7.8g	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	% 3.35g	g per day for Men 19-50 years
Sucrose	NA	% 11.6g	g per day for Men 19-50 years
Fiber	15.5% 5.9g	7% 2.67g	38g per day for Men 19-50 years
Protein	1.75% 0.98g	2.44% 1.37g	56g per day for Men 19-50 years

Vitamins

	Mammy-apple	Mangos	Recommended Dietary Allowance
Vitamin A	2.6% 23.5μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.27% 0.039mg	3.9% 0.047mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.03% 0.078mg	4.87% 0.063mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	6.97% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.04% 0.2mg	6.57% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	15.3% 0.2mg	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	6.86% 27.5μg	18% 71.7μg	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	30.5% 27.5mg	67.4% 60.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.83% 7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mammy-apple	Mangos	Recommended Dietary Allowance
Calcium	2.16% 21.6mg	1.83% 18.3mg	1000mg per day for Men 19-50 years
Copper	18.7% 0.17mg	20.6% 0.19mg	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	17% 1.37mg	3.33% 0.27mg	8mg per day for Men 19-50 years
Magnesium	7.47% 31.4mg	3.97% 16.7mg	420mg per day for Men 19-50 years
Manganese	NA	4.57% 0.11mg	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	3.1% 21.6mg	3.33% 23.3mg	700mg per day for Men 19-50 years
Potassium	2.7% 92mg	8.24% 280mg	3400mg per day for Men 19-50 years
Selenium	2.14% 1.18μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	1.96% 29.4mg	0.11% 1.67mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	1.36% 0.15mg	11mg per day for Men 19-50 years
Water	4.57% 169g	3.76% 139g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Mammy-apple vs Mangos:

• Raw Mammy-apple has 1.2 times more Vitamin B2 than Raw Mangos.
• While Raw Mangos contain 3.8 times more Vitamin A, 1.4 times more Vitamin B3, 1.6 times more Vitamin B5, 2.6 times more Vitamin B9 and 2.2 times more Vitamin C than Raw Mammy-apple.
• Both Raw Mammy-apple and Raw Mangos have similar amounts of Vitamin B1 and Vitamin B6 per 100 kcal.
• Both Raw Mammy-apple as well as Raw Mangos have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Mammy-apple vs Mangos:

• Raw Mammy-apple has 5.1 times more Iron, 1.9 times more Magnesium, 17.6 times more Sodium, 1.3 times more Zinc and 1.2 times more Water than Raw Mangos.
• While Raw Mangos contain 3 times more Potassium than Raw Mammy-apple.
• Both Raw Mammy-apple and Raw Mangos have similar amounts of Calcium, Copper, Phosphorus and Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Mammy-apple has 1.5 times more Fat and 2.2 times more Fiber than Raw Mangos.
• While Raw Mangos contain more Omega 3 and 1.4 times more Protein than Raw Mammy-apple.
• Both Raw Mammy-apple and Raw Mangos have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Mammy-apple as well as Raw Mangos have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.