Comparing Nutrients in 1 kilogram Mammy-apple VS Mangos

Macros Ratio

	Protein	Fat	Carbs
Mammy-apple	4%	8%	88%
Mangos	5%	5%	90%

Macro Nutrients

	Mammy-apple	Mangos	Recommended Dietary Allowance
Energy	17.6% 510kcal	20.7% 600kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	4.25% 1.36g	2.88% 0.92g	32g per day for Men 19-50 years
Omega 3	0% 0g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	115% 150g	130g per day for Men 19-50 years
Sugars	NA	188% 137g	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	64.6% 46.8g	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	% 20g	g per day for Men 19-50 years
Sucrose	NA	% 69.7g	g per day for Men 19-50 years
Fiber	79% 30g	42% 16g	38g per day for Men 19-50 years
Protein	8.93% 5g	14.6% 8.2g	56g per day for Men 19-50 years

Vitamins

	Mammy-apple	Mangos	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	60% 540μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	23.3% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.6% 1.03mg	39.4% 1.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	92% 1.2mg	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	108% 430μg	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	404% 364mg	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	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	35% 42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mammy-apple	Mangos	Recommended Dietary Allowance
Calcium	11% 110mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	123% 1.1mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	NA	27.4% 0.63mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	49.4% 1680mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	23.3% 862g	22.6% 835g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Mammy-apple vs Mangos:

• Raw Mangos contain 4.5 times more Vitamin A, 1.4 times more Vitamin B1, 1.7 times more Vitamin B3, 1.9 times more Vitamin B5, 3.1 times more Vitamin B9 and 2.6 times more Vitamin C than Raw Mammy-apple.
• Both Raw Mammy-apple and Raw Mangos have similar amounts of Vitamin B2 and Vitamin B6 per 1 kg.
• Both Raw Mammy-apple as well as Raw Mangos have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Mammy-apple vs Mangos:

• Raw Mammy-apple has 4.4 times more Iron, 1.6 times more Magnesium and 15 times more Sodium than Raw Mangos.
• While Raw Mangos contain 1.3 times more Copper, 1.3 times more Phosphorus and 3.6 times more Potassium than Raw Mammy-apple.
• Both Raw Mammy-apple and Raw Mangos have similar amounts of Calcium, Selenium and Water per 1 kg.
• Both Raw Mammy-apple as well as Raw Mangos have insufficient amounts of Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Mammy-apple has 1.9 times more Fiber than Raw Mangos.
• While Raw Mangos contain more Omega 3 and 1.6 times more Protein than Raw Mammy-apple.
• Both Raw Mammy-apple and Raw Mangos have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Raw Mammy-apple as well as Raw Mangos have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.