Comparing Nutrients in 14 ounces Mangos VS Mangosteen, canned, syrup pack

Macros Ratio

	Protein	Fat	Carbs
Mangos	5%	5%	90%
Mangosteen, canned, syrup pack	2%	7%	91%

Macro Nutrients

	Mangos	Mangosteen, canned, syrup pack	Recommended Dietary Allowance
Energy	8.2% 238kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	NA	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	NA	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	NA	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	54.7% 71g	130g per day for Men 19-50 years
Sugars	74.8% 54.2g	NA	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	19% 7.14g	38g per day for Men 19-50 years
Protein	5.8% 3.25g	2.9% 1.63g	56g per day for Men 19-50 years

Vitamins

	Mangos	Mangosteen, canned, syrup pack	Recommended Dietary Allowance
Vitamin A	24% 214μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.26% 0.11mg	18% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	16.5% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.6% 2.66mg	7.1% 1.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	2.54% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	5.5% 0.071mg	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	30.8% 123μg	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	12.8% 11.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mangos	Mangosteen, canned, syrup pack	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	30.4% 0.27mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	17.6% 0.4mg	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	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	19.6% 667mg	5.6% 191mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	8.95% 331g	8.7% 321g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Mangos vs Mangosteen, canned, syrup pack:

• Raw Mangos have 27 times more Vitamin A, 2.3 times more Vitamin B3, 6.2 times more Vitamin B5, 6.6 times more Vitamin B6, 1.4 times more Vitamin B9 and 12.6 times more Vitamin C than Mangosteen, canned, syrup pack.
• While Mangosteen, canned, syrup pack contains 1.9 times more Vitamin B1 and 1.4 times more Vitamin B2 than Raw Mangos.
• Both Raw Mangos as well as Mangosteen, canned, syrup pack have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Mangos vs Mangosteen, canned, syrup pack:

• Raw Mangos have 1.6 times more Copper, 1.8 times more Phosphorus and 3.5 times more Potassium than Mangosteen, canned, syrup pack.
• While Mangosteen, canned, syrup pack contains 1.9 times more Iron, 1.3 times more Magnesium, 1.6 times more Manganese and 2.3 times more Zinc than Raw Mangos.
• Both Raw Mangos and Mangosteen, canned, syrup pack have similar amounts of Calcium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Mangos have 2 times more Protein than Mangosteen, canned, syrup pack.
• Both Raw Mangos and Mangosteen, canned, syrup pack have similar amounts of Energy, Carbohydrate and Fiber per 14 oz.
• Both Raw Mangos as well as Mangosteen, canned, syrup pack have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.