Comparing Nutrients in 14 ounces Tomatoes VS Mangos

Macros Ratio

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

Macro Nutrients

	Tomatoes	Mangos	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	8.2% 238kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	1.14% 0.37g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	12.7% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	0.44% 0.075g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	45.7% 59.5g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	74.8% 54.2g	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	7.5% 5.44g	25.6% 18.6g	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	% 4.96g	% 7.98g	g per day for Men 19-50 years
Sucrose	% 0g	% 27.7g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	5.8% 3.25g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Mangos	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	24% 214μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	9.26% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	16.6% 2.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.2% 1.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	42.7% 171μg	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	60.4% 54.4mg	161% 144mg	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	14.3% 2.14mg	24% 3.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Mangos	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	49% 0.44mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	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	13.4% 1.07mg	7.94% 0.64mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	11% 0.25mg	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	13.6% 95mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	19.6% 667mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	10% 375g	8.95% 331g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 1.3 times more Vitamin B1 and 1.9 times more Vitamin K than Raw Mangos.
• While Raw Mangos contain 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.
• Both Raw Ripe Red Tomatoes and Raw Mangos have similar amounts of Vitamin B3 per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Mangos have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Mangos:

• Raw Ripe Red Tomatoes have 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.
• While Raw Mangos contain 1.9 times more Copper and more Selenium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Mangos have similar amounts of Calcium, Magnesium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Mangos contain 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 Ripe Red Tomatoes and Raw Mangos have similar amounts of Protein per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Mangos have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.