Comparing Nutrients in 1 kilogram Sweetened Dried Mango VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Mango	3%	3%	94%
Cassava	3%	2%	95%

Macro Nutrients

	Sweetened Dried Mango	Cassava	Recommended Dietary Allowance
Energy	110% 3190kcal	55% 1600kcal	2900kcal per day for Men 19-50 years
Fat	12% 12g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	8.97% 2.87g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	101% 1.6g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.61g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	604% 786g	293% 381g	130g per day for Men 19-50 years
Sugars	914% 663g	23.4% 17g	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	63% 24g	47.4% 18g	38g per day for Men 19-50 years
Protein	43.8% 24.5g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Mango	Cassava	Recommended Dietary Allowance
Vitamin A	74.4% 670μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.7% 0.62mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.4% 0.85mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	125% 20mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	257% 3.34mg	67.7% 0.88mg	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	170% 680μg	67.5% 270μg	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	470% 423mg	229% 206mg	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	268% 40mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Mango	Cassava	Recommended Dietary Allowance
Calcium	0% 0mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	333% 3mg	111% 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	28.8% 2.3mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	4348% 100mg	167% 3.84mg	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	71.4% 500mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	82% 2790mg	79.7% 2710mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	108% 1620mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	4.5% 166g	16% 597g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Dried Mango VS Cassava per 1 kg

Compare the macro and micronutrient content in 1 kg of Sweetened Dried Mango versus 1 kg of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sweetened Dried Mango vs Cassava:

• 1 kilogram of Sweetened Dried Mango has 67 times more Vitamin A, 1.8 times more Vitamin B2, 2.3 times more Vitamin B3, 3.8 times more Vitamin B6, 2.5 times more Vitamin B9, 2.1 times more Vitamin C, 21.2 times more Vitamin E and 6.9 times more Vitamin K than Cassava.
• While 1 kg of Raw Cassava contains 1.4 times more Vitamin B1 than Sweetened Dried Mango.
• 1 kilogram of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Sweetened Dried Mango as well as Raw Cassava have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sweetened Dried Mango vs Cassava:

• 1 kilogram of Sweetened Dried Mango has 3 times more Copper, 26 times more Manganese, 1.9 times more Phosphorus, 3 times more Selenium and 11.6 times more Sodium than Cassava.
• Both Sweetened Dried Mango and Cassava contain similar levels of Iron, Magnesium, Potassium and Zinc per one kilogram.
• 1 kilogram of Cassava lack sufficient amounts of Selenium
• Both Sweetened Dried Mango as well as Raw Cassava lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sweetened Dried Mango has 2 times more Energy, 9.5 times more Omega 3, 2.1 times more Carbohydrate, 39 times more Sugars, 1.3 times more Fiber and 1.8 times more Protein than Cassava.
• 1 kilogram of Cassava provide inadequate amounts of Omega 3
• Both Sweetened Dried Mango as well as Raw Cassava provide inadequate amounts of Omega 6 in one kilogram.