Comparing Nutrients in 1 kilogram Mammy-apple VS Sweetened Dried Mango

Macros Ratio

	Protein	Fat	Carbs
Mammy-apple	4%	8%	88%
Sweetened Dried Mango	3%	3%	94%

Macro Nutrients

	Mammy-apple	Sweetened Dried Mango	Recommended Dietary Allowance
Energy	17.6% 510kcal	110% 3190kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	12% 12g	97g per day for Men 19-50 years
Saturated Fat	4.25% 1.36g	8.97% 2.87g	32g per day for Men 19-50 years
Omega 3	0% 0g	101% 1.6g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	3.6% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	604% 786g	130g per day for Men 19-50 years
Sugars	NA	914% 663g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	63% 24g	38g per day for Men 19-50 years
Protein	8.93% 5g	43.8% 24.5g	56g per day for Men 19-50 years

Vitamins

	Mammy-apple	Sweetened Dried Mango	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	74.4% 670μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	51.7% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	65.4% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	125% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.6% 1.03mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	257% 3.34mg	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	35% 140μg	170% 680μg	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	156% 140mg	470% 423mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	268% 40mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mammy-apple	Sweetened Dried Mango	Recommended Dietary Allowance
Calcium	11% 110mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	333% 3mg	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	87.5% 7mg	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	NA	4348% 100mg	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	15.7% 110mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	82% 2790mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	108% 1620mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	23.3% 862g	4.5% 166g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Mammy-apple vs Sweetened Dried Mango:

• Sweetened Dried Mango contains 5.6 times more Vitamin A, 3.1 times more Vitamin B1, 2.1 times more Vitamin B2, 5 times more Vitamin B3, 3.3 times more Vitamin B6, 4.9 times more Vitamin B9 and 3 times more Vitamin C than Raw Mammy-apple.
• Both Raw Mammy-apple as well as Sweetened Dried Mango have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Mammy-apple vs Sweetened Dried Mango:

• Raw Mammy-apple has more Calcium, 3 times more Iron and 5.2 times more Water than Sweetened Dried Mango.
• While Sweetened Dried Mango contains 3.5 times more Copper, 4.5 times more Phosphorus, 5.9 times more Potassium, 3.5 times more Selenium, 10.8 times more Sodium and 3 times more Zinc than Raw Mammy-apple.
• Both Raw Mammy-apple and Sweetened Dried Mango have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Mammy-apple has 1.3 times more Fiber than Sweetened Dried Mango.
• While Sweetened Dried Mango contains 6.3 times more Energy, 2.4 times more Fat, more Omega 3, 6.3 times more Carbohydrate and 4.9 times more Protein than Raw Mammy-apple.
• Both Raw Mammy-apple as well as Sweetened Dried Mango have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.