Comparing Nutrients in 14 ounces Mangos VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Mangos	5%	5%	90%
Tomatoes	17%	9%	74%

Macro Nutrients

	Mangos	Tomatoes	Recommended Dietary Allowance
Energy	8.2% 238kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	1.87% 0.32g	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	12% 15.4g	130g per day for Men 19-50 years
Sugars	74.8% 54.2g	14.4% 10.4g	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	7.5% 5.44g	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	% 4.96g	g per day for Men 19-50 years
Sucrose	% 27.7g	% 0g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	5.8% 3.25g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Mangos	Tomatoes	Recommended Dietary Allowance
Vitamin A	24% 214μg	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.26% 0.11mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.6% 2.66mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.2% 1.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	42.7% 171μg	15% 59.5μg	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	60.4% 54.4mg	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	24% 3.57mg	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mangos	Tomatoes	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.23% 9.13μg	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	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	19.7% 0.45mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	19.6% 667mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	8.95% 331g	10% 375g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Mangos vs Tomatoes:

• Raw Mangos have 1.3 times more Vitamin A, 2 times more Vitamin B2, 2.2 times more Vitamin B5, 1.5 times more Vitamin B6, 2.9 times more Vitamin B9, 2.7 times more Vitamin C and 1.7 times more Vitamin E than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Vitamin B1 and 1.9 times more Vitamin K than Raw Mangos.
• Both Raw Mangos and Raw Ripe Red Tomatoes have similar amounts of Vitamin B3 per 14 oz.
• Both Raw Mangos as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Mangos vs Tomatoes:

• Raw Mangos have 1.9 times more Copper and more Selenium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.7 times more Iron, 1.8 times more Manganese, 1.7 times more Phosphorus, 1.4 times more Potassium and 1.9 times more Zinc than Raw Mangos.
• Both Raw Mangos and Raw Ripe Red Tomatoes have similar amounts of Calcium, Magnesium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Mangos have 3.3 times more Energy, 17 times more Omega 3, 3.9 times more Carbohydrate, 5.2 times more Sugars, 3.4 times more Fructose and 1.3 times more Fiber than Raw Ripe Red Tomatoes.
• Both Raw Mangos and Raw Ripe Red Tomatoes have similar amounts of Protein per 14 oz.
• Both Raw Mangos as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.