Comparing Nutrients in 14 ounces Mangos VS 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	8.2% 238kcal	43.7% 1266kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	4.83% 4.7g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	1.42% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.7% 59.5g	240% 312g	130g per day for Men 19-50 years
Sugars	74.8% 54.2g	363% 263g	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	25.6% 18.6g	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	% 7.98g	NA	g per day for Men 19-50 years
Sucrose	% 27.7g	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	25% 9.53g	38g per day for Men 19-50 years
Protein	5.8% 3.25g	17.4% 9.72g	56g per day for Men 19-50 years

Vitamins

	Mangos	Sweetened Dried Mango	Recommended Dietary Allowance
Vitamin A	24% 214μg	29.5% 266μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.26% 0.11mg	20.5% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.6% 2.66mg	49.6% 7.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	102% 1.33mg	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	42.7% 171μg	67.5% 270μg	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	161% 144mg	187% 168mg	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	24% 3.57mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mangos	Sweetened Dried Mango	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	132% 1.2mg	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	7.94% 0.64mg	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	1726% 39.7mg	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	7.94% 55.6mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	19.6% 667mg	32.6% 1107mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	43% 643mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	8.95% 331g	1.8% 66g	3700g per day for Men 19-50 years

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

• Sweetened Dried Mango contains 2.2 times more Vitamin B1, 2.2 times more Vitamin B2, 3 times more Vitamin B3, 2.8 times more Vitamin B6, 1.6 times more Vitamin B9, 4.5 times more Vitamin E and 3.1 times more Vitamin K than Raw Mangos.
• Both Raw Mangos and Sweetened Dried Mango have similar amounts of Vitamin A and Vitamin C per 14 oz.
• Both Raw Mangos as well as Sweetened Dried Mango have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Mangos have more Calcium and 5 times more Water than Sweetened Dried Mango.
• While Sweetened Dried Mango contains 2.7 times more Copper, 1.4 times more Iron, 2 times more Magnesium, 158.7 times more Manganese, 3.6 times more Phosphorus, 1.7 times more Potassium, 3.5 times more Selenium, 162 times more Sodium and 3.3 times more Zinc than Raw Mangos.

Comparison of macro-nutrients per 14 ounces:

• Sweetened Dried Mango contains 5.3 times more Energy, 3.1 times more Fat, 3.2 times more Omega 3, 5.2 times more Carbohydrate, 4.9 times more Sugars, 1.5 times more Fiber and 3 times more Protein than Raw Mangos.
• Both Raw Mangos as well as Sweetened Dried Mango have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.