Comparing Nutrients in 100 calories Sweetened Dried Mango VS Frozen Carrots

Weight per 100 calories

• Sweetened Dried Mango: 31.3g
• Frozen Carrots: 278g

Sweetened Dried Mango has 8.9 times more energy per 100g than Frozen Carrots. It has high energy density when compared to other foods. Frozen Carrots, Unprepared having low energy density.

Discover which food has more nutrients per 100 calories - Sweetened Dried Mango or Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Mango	3%	3%	94%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Sweetened Dried Mango	Frozen Carrots	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.09g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	3.15% 0.05g	2.95% 0.047g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.019g	4.04% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	17% 22g	130g per day for Men 19-50 years
Sugars	28.7% 20.8g	18.2% 13.2g	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	1.2% 0.86g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 11.3g	g per day for Men 19-50 years
Fiber	1.98% 0.75g	24% 9.17g	38g per day for Men 19-50 years
Protein	1.37% 0.77g	3.87% 2.17g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Mango	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	2.33% 21μg	219% 1972μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.6% 0.019mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.05% 0.027mg	7.9% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.63mg	8.06% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.05% 0.1mg	20.3% 0.26mg	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	5.33% 21.3μg	6.94% 27.8μg	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	14.7% 13.3mg	7.7% 6.94mg	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	8.4% 1.26mg	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.45% 4.14μg	40.7% 49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Mango	Frozen Carrots	Recommended Dietary Allowance
Calcium	0% 0mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.094mg	23% 0.21mg	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	0.9% 0.072mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	1.5% 6.27mg	7.94% 33.3mg	420mg per day for Men 19-50 years
Manganese	136% 3.13mg	20.7% 0.48mg	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	2.24% 15.7mg	13% 92mg	700mg per day for Men 19-50 years
Potassium	2.57% 87.5mg	19% 653mg	3400mg per day for Men 19-50 years
Selenium	1.2% 0.66μg	3.54% 1.94μg	55μg per day for Men 19-50 years
Sodium	3.4% 50.8mg	12.6% 189mg	1500mg per day for Men 19-50 years
Zinc	0.85% 0.094mg	8.33% 0.92mg	11mg per day for Men 19-50 years
Water	0.14% 5.2g	6.76% 250g	3700g per day for Men 19-50 years

Sweetened Dried Mango VS Frozen Carrots Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Sweetened Dried Mango or Frozen Carrots?

Lets compare vitamin content per 100 calories of Sweetened Dried Mango vs Frozen Carrots:

• 100 calories of Sweetened Dried Mango have 1.9 times more Vitamin C than Frozen Carrots.
• While 100 kcal of Frozen Carrots, Unprepared contain 93.9 times more Vitamin A, 6.3 times more Vitamin B1, 3.9 times more Vitamin B2, 2.1 times more Vitamin B3, 2.5 times more Vitamin B6, 1.3 times more Vitamin B9, 1.3 times more Vitamin E and 11.8 times more Vitamin K than Sweetened Dried Mango.
• 100 calories of Sweetened Dried Mango have insufficient amounts of Vitamin B1
• Both Sweetened Dried Mango as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Sweetened Dried Mango vs Frozen Carrots:

• 100 calories of Sweetened Dried Mango have 6.6 times more Manganese than Frozen Carrots.
• While 100 kcal of Frozen Carrots, Unprepared contain more Calcium, 2.2 times more Copper, 17 times more Iron, 5.3 times more Magnesium, 5.8 times more Phosphorus, 7.5 times more Potassium, 3 times more Selenium, 3.7 times more Sodium, 9.7 times more Zinc and 48.1 times more Water than Sweetened Dried Mango.
• 100 calories of Sweetened Dried Mango lack sufficient amounts of Calcium, Iron, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Sweetened Dried Mango have 1.6 times more Sugars than Frozen Carrots.
• While 100 kcal of Frozen Carrots, Unprepared contain 35.9 times more Omega 6, 12.2 times more Fiber and 2.8 times more Protein than Sweetened Dried Mango.
• Both Sweetened Dried Mango and Frozen Carrots offer comparable quantities of Energy, Omega 3 and Carbohydrate per 100 calories.
• 100 calories of Sweetened Dried Mango provide inadequate amounts of Omega 6, Fiber and Protein