Comparing Nutrients in 14 ounces Sweetened Dried Mango VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Mango	3%	3%	94%
Carrots	8%	5%	87%

Macro Nutrients

	Sweetened Dried Mango	Carrots	Recommended Dietary Allowance
Energy	43.7% 1266kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	4.83% 4.7g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.42% 0.24g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	240% 312g	29.2% 38g	130g per day for Men 19-50 years
Sugars	363% 263g	26% 19g	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	3% 2.2g	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	% 2.34g	g per day for Men 19-50 years
Sucrose	NA	% 14.2g	g per day for Men 19-50 years
Fiber	25% 9.53g	29.2% 11g	38g per day for Men 19-50 years
Protein	17.4% 9.72g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Mango	Carrots	Recommended Dietary Allowance
Vitamin A	29.5% 266μg	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.5% 0.25mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.6% 7.94mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.33mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	29.4% 8.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	67.5% 270μg	19% 75.4μg	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	26% 23.4mg	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	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Mango	Carrots	Recommended Dietary Allowance
Calcium	0% 0mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.7μg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	1726% 39.7mg	24.7% 0.57mg	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	20% 139mg	700mg per day for Men 19-50 years
Potassium	32.6% 1107mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	43% 643mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	1.8% 66g	9.47% 350g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sweetened Dried Mango vs Carrots:

• Sweetened Dried Mango has 1.5 times more Vitamin B2, 2 times more Vitamin B3, 2.4 times more Vitamin B6, 3.6 times more Vitamin B9, 7.2 times more Vitamin C and 6.1 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain 12.5 times more Vitamin A than Sweetened Dried Mango.
• Both Sweetened Dried Mango and Raw Carrots have similar amounts of Vitamin B1 and Vitamin K per 14 oz.
• Both Sweetened Dried Mango as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sweetened Dried Mango vs Carrots:

• Sweetened Dried Mango has 6.7 times more Copper, 1.7 times more Magnesium, 69.9 times more Manganese, 1.4 times more Phosphorus, 21 times more Selenium, 2.3 times more Sodium and 1.3 times more Zinc than Raw Carrots.
• While Raw Carrots contain more Calcium, 1.3 times more Iron and 5.3 times more Water than Sweetened Dried Mango.
• Both Sweetened Dried Mango and Raw Carrots have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Sweetened Dried Mango has 7.8 times more Energy, 4.9 times more Fat, 80.5 times more Omega 3, 8.2 times more Carbohydrate, 14 times more Sugars and 2.6 times more Protein than Raw Carrots.
• Both Sweetened Dried Mango and Raw Carrots have similar amounts of Fiber per 14 oz.
• Both Sweetened Dried Mango as well as Raw Carrots have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.