Comparing Nutrients in 14 ounces Sweetened Dried Mango VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Mango	3%	3%	94%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Sweetened Dried Mango	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	43.7% 1266kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	4.83% 4.7g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	1.42% 0.24g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	240% 312g	14.6% 19g	130g per day for Men 19-50 years
Sugars	363% 263g	7.4% 5.36g	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	4.54% 3.3g	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	% 2.98g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	31.3% 12g	38g per day for Men 19-50 years
Protein	17.4% 9.72g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Mango	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	29.5% 266μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.5% 0.25mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.6% 7.94mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.33mg	39.7% 0.52mg	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	67.5% 270μg	66.5% 266μg	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	187% 168mg	249% 224mg	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	106% 16mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Mango	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	0% 0mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	16.8% 0.15mg	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	11.4% 0.91mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	1726% 39.7mg	50.7% 1.17mg	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	28.3% 198mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	32.6% 1107mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	43% 643mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	1.8% 66g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sweetened Dried Mango vs Frozen Chopped Broccoli:

• Sweetened Dried Mango has 1.3 times more Vitamin A, 4.3 times more Vitamin B3, 2.6 times more Vitamin B6 and 3.3 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.3 times more Vitamin C and 6.1 times more Vitamin K than Sweetened Dried Mango.
• Both Sweetened Dried Mango and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 14 oz.
• Both Sweetened Dried Mango as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sweetened Dried Mango vs Frozen Chopped Broccoli:

• Sweetened Dried Mango has 7.9 times more Copper, 34 times more Manganese, 1.3 times more Potassium and 6.8 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Calcium, 3.5 times more Iron, 1.3 times more Selenium, 1.6 times more Zinc and 5.5 times more Water than Sweetened Dried Mango.
• Both Sweetened Dried Mango and Frozen Chopped Broccoli, Unprepared have similar amounts of Magnesium and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Sweetened Dried Mango has 12.3 times more Energy, 4.1 times more Fat, 1.5 times more Omega 3, 16.4 times more Carbohydrate and 49.1 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.3 times more Fiber than Sweetened Dried Mango.
• Both Sweetened Dried Mango and Frozen Chopped Broccoli, Unprepared have similar amounts of Protein per 14 oz.
• Both Sweetened Dried Mango as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.