Comparing Nutrients in 14 ounces Sweetened Dried Mango VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Mango	3%	3%	94%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Sweetened Dried Mango	Roasted Almonds	Recommended Dietary Allowance
Energy	43.7% 1266kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	4.83% 4.7g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.42% 0.24g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	240% 312g	64% 83.4g	130g per day for Men 19-50 years
Sugars	363% 263g	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 19g	g per day for Men 19-50 years
Fiber	25% 9.53g	114% 43.3g	38g per day for Men 19-50 years
Protein	17.4% 9.72g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Mango	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	29.5% 266μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.5% 0.25mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.6% 7.94mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.33mg	41.5% 0.54mg	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	54.6% 218μg	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	0% 0mg	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	632% 95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Mango	Roasted Almonds	Recommended Dietary Allowance
Calcium	0% 0mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	485% 4.36mg	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	185% 15mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	1726% 39.7mg	385% 8.86mg	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	267% 1869mg	700mg per day for Men 19-50 years
Potassium	32.6% 1107mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	43% 643mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	119% 13mg	11mg per day for Men 19-50 years
Water	1.8% 66g	0.26% 9.57g	3700g per day for Men 19-50 years

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

• Sweetened Dried Mango has more Vitamin A, 2.5 times more Vitamin B6, 1.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 14.1 times more Vitamin B2, 1.8 times more Vitamin B3 and 5.9 times more Vitamin E than Sweetened Dried Mango.
• Both Sweetened Dried Mango and Dry Roasted Almonds have similar amounts of Vitamin B1 per 14 oz.
• Both Sweetened Dried Mango as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sweetened Dried Mango vs Roasted Almonds:

• Sweetened Dried Mango has 4.5 times more Manganese and 54 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain more Calcium, 3.7 times more Copper, 16.2 times more Iron, 14 times more Magnesium, 9.4 times more Phosphorus, 2.6 times more Potassium and 11 times more Zinc than Sweetened Dried Mango.
• Both Sweetened Dried Mango and Dry Roasted Almonds have similar amounts of Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Sweetened Dried Mango has 16.1 times more Omega 3, 3.7 times more Carbohydrate and 13.6 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.9 times more Energy, 44.5 times more Fat, 14.3 times more Saturated Fat, 212.2 times more Omega 6, 4.5 times more Fiber and 8.6 times more Protein than Sweetened Dried Mango.
• Both Sweetened Dried Mango as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.