Comparing Nutrients in 14 ounces Mammy-apple VS Mangos

Macros Ratio

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

Macro Nutrients

	Mammy-apple	Mangos	Recommended Dietary Allowance
Energy	6.98% 202kcal	8.2% 238kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	1.14% 0.37g	32g per day for Men 19-50 years
Omega 3	0% 0g	12.7% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	0.44% 0.075g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.6g	45.7% 59.5g	130g per day for Men 19-50 years
Sugars	NA	74.8% 54.2g	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	25.6% 18.6g	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	% 7.98g	g per day for Men 19-50 years
Sucrose	NA	% 27.7g	g per day for Men 19-50 years
Fiber	31.3% 12g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	3.54% 2g	5.8% 3.25g	56g per day for Men 19-50 years

Vitamins

	Mammy-apple	Mangos	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	24% 214μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	9.26% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	16.6% 2.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.18% 0.41mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	36.3% 0.47mg	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	14% 55.6μg	42.7% 171μg	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	61.7% 55.6mg	161% 144mg	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	24% 3.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mammy-apple	Mangos	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	49% 0.44mg	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	34.7% 2.78mg	7.94% 0.64mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	NA	11% 0.25mg	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	6.24% 43.7mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	5.5% 187mg	19.6% 667mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	9.25% 342g	8.95% 331g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Mammy-apple vs Mangos:

• Raw Mangos contain 4.5 times more Vitamin A, 1.4 times more Vitamin B1, 1.7 times more Vitamin B3, 1.9 times more Vitamin B5, 3.1 times more Vitamin B9 and 2.6 times more Vitamin C than Raw Mammy-apple.
• Both Raw Mammy-apple and Raw Mangos have similar amounts of Vitamin B2 and Vitamin B6 per 14 oz.
• Both Raw Mammy-apple as well as Raw Mangos have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Mammy-apple vs Mangos:

• Raw Mammy-apple has 4.4 times more Iron, 1.6 times more Magnesium and 15 times more Sodium than Raw Mangos.
• While Raw Mangos contain 1.3 times more Copper, 1.3 times more Phosphorus and 3.6 times more Potassium than Raw Mammy-apple.
• Both Raw Mammy-apple and Raw Mangos have similar amounts of Calcium, Selenium and Water per 14 oz.
• Both Raw Mammy-apple as well as Raw Mangos have insufficient amounts of Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Mammy-apple has 1.9 times more Fiber than Raw Mangos.
• While Raw Mangos contain more Omega 3 and 1.6 times more Protein than Raw Mammy-apple.
• Both Raw Mammy-apple and Raw Mangos have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Raw Mammy-apple as well as Raw Mangos have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.