Comparing Nutrients in 100 calories Mangos VS Sweetened Dried Mango

Weight per 100 calories

• Mangos: 167g
• Sweetened Dried Mango: 31.3g

Sweetened Dried Mango has 5.3 times more energy per unit of mass than Raw Mangos, which is high in comparison to other foods. Mangos having low energy density.

Which food has more nutrients per 100 calories - Mangos or Sweetened Dried Mango?

Macros Ratio

	Protein	Fat	Carbs
Mangos	5%	5%	90%
Sweetened Dried Mango	3%	3%	94%

Macro Nutrients

	Mangos	Sweetened Dried Mango	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.63g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.28% 0.09g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	3.15% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.11% 0.019g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.2% 25g	19% 24.6g	130g per day for Men 19-50 years
Sugars	31.4% 22.8g	28.7% 20.8g	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	10.8% 7.8g	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	% 3.35g	NA	g per day for Men 19-50 years
Sucrose	% 11.6g	NA	g per day for Men 19-50 years
Fiber	7% 2.67g	1.98% 0.75g	38g per day for Men 19-50 years
Protein	2.44% 1.37g	1.37% 0.77g	56g per day for Men 19-50 years

Vitamins

	Mangos	Sweetened Dried Mango	Recommended Dietary Allowance
Vitamin A	10% 90μg	2.33% 21μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.9% 0.047mg	1.6% 0.019mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.87% 0.063mg	2.05% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.97% 1.1mg	3.9% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.57% 0.33mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	8.05% 0.1mg	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	18% 71.7μg	5.33% 21.3μg	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	67.4% 60.7mg	14.7% 13.3mg	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	10% 1.5mg	8.4% 1.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.83% 7μg	3.45% 4.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mangos	Sweetened Dried Mango	Recommended Dietary Allowance
Calcium	1.83% 18.3mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	20.6% 0.19mg	10.4% 0.094mg	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	3.33% 0.27mg	0.9% 0.072mg	8mg per day for Men 19-50 years
Magnesium	3.97% 16.7mg	1.5% 6.27mg	420mg per day for Men 19-50 years
Manganese	4.57% 0.11mg	136% 3.13mg	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	3.33% 23.3mg	2.24% 15.7mg	700mg per day for Men 19-50 years
Potassium	8.24% 280mg	2.57% 87.5mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	1.2% 0.66μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.67mg	3.4% 50.8mg	1500mg per day for Men 19-50 years
Zinc	1.36% 0.15mg	0.85% 0.094mg	11mg per day for Men 19-50 years
Water	3.76% 139g	0.14% 5.2g	3700g per day for Men 19-50 years

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

• Raw Mangos have 4.3 times more Vitamin A, 2.4 times more Vitamin B1, 2.4 times more Vitamin B2, 1.8 times more Vitamin B3, 1.9 times more Vitamin B6, 3.4 times more Vitamin B9, 4.6 times more Vitamin C and 1.7 times more Vitamin K than Sweetened Dried Mango.
• Both Raw Mangos and Sweetened Dried Mango have similar amounts of Vitamin E per 100 kcal.
• Both Raw Mangos as well as Sweetened Dried Mango have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Mangos vs Sweetened Dried Mango:

• Raw Mangos have more Calcium, 2 times more Copper, 3.7 times more Iron, 2.7 times more Magnesium, 1.5 times more Phosphorus, 3.2 times more Potassium, 1.5 times more Selenium, 1.6 times more Zinc and 26.7 times more Water than Sweetened Dried Mango.
• While Sweetened Dried Mango contains 29.9 times more Manganese and 30.5 times more Sodium than Raw Mangos.

Comparison of macro-nutrients per 100 calories:

• Raw Mangos have 1.7 times more Omega 3, 3.5 times more Fiber and 1.8 times more Protein than Sweetened Dried Mango.
• Both Raw Mangos and Sweetened Dried Mango have similar amounts of Energy, Carbohydrate and Sugars per 100 kcal.
• Both Raw Mangos as well as Sweetened Dried Mango have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.