Comparing Nutrients in 1 kilogram Sweetened Dried Mango VS Cantaloupe Melons

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Mango	3%	3%	94%
Cantaloupe Melons	9%	5%	86%

Macro Nutrients

	Sweetened Dried Mango	Cantaloupe Melons	Recommended Dietary Allowance
Energy	110% 3190kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	12% 12g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	8.97% 2.87g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	101% 1.6g	28.8% 0.46g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.61g	2.06% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	604% 786g	62.8% 81.6g	130g per day for Men 19-50 years
Sugars	914% 663g	108% 78.6g	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	25.8% 18.7g	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	% 15.4g	g per day for Men 19-50 years
Sucrose	NA	% 43.5g	g per day for Men 19-50 years
Fiber	63% 24g	23.7% 9g	38g per day for Men 19-50 years
Protein	43.8% 24.5g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Mango	Cantaloupe Melons	Recommended Dietary Allowance
Vitamin A	74.4% 670μg	188% 1690μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.7% 0.62mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.4% 0.85mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	125% 20mg	46% 7.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	257% 3.34mg	55.4% 0.72mg	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	52.5% 210μg	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	408% 367mg	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	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Mango	Cantaloupe Melons	Recommended Dietary Allowance
Calcium	0% 0mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	333% 3mg	45.6% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	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	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	4348% 100mg	18% 0.41mg	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	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	82% 2790mg	78.5% 2670mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	108% 1620mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	4.5% 166g	24.4% 902g	3700g per day for Men 19-50 years

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

• Sweetened Dried Mango has 1.5 times more Vitamin B1, 4.5 times more Vitamin B2, 2.7 times more Vitamin B3, 4.6 times more Vitamin B6, 3.2 times more Vitamin B9, 80.4 times more Vitamin E and 5.3 times more Vitamin K than Raw Cantaloupe Melons.
• While Raw Cantaloupe Melons contain 2.5 times more Vitamin A than Sweetened Dried Mango.
• Both Sweetened Dried Mango and Raw Cantaloupe Melons have similar amounts of Vitamin C per 1 kg.
• Both Sweetened Dried Mango as well as Raw Cantaloupe Melons have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sweetened Dried Mango vs Cantaloupe Melons:

• Sweetened Dried Mango has 7.3 times more Copper, 1.7 times more Magnesium, 243.9 times more Manganese, 3.3 times more Phosphorus, 5.3 times more Selenium, 10.1 times more Sodium and 1.7 times more Zinc than Raw Cantaloupe Melons.
• While Raw Cantaloupe Melons contain 5.4 times more Water than Sweetened Dried Mango.
• Both Sweetened Dried Mango and Raw Cantaloupe Melons have similar amounts of Iron and Potassium per 1 kg.
• Both Sweetened Dried Mango as well as Raw Cantaloupe Melons have insufficient amounts of Calcium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Sweetened Dried Mango has 9.4 times more Energy, 6.2 times more Fat, 3.5 times more Omega 3, 9.6 times more Carbohydrate, 8.4 times more Sugars, 2.7 times more Fiber and 2.9 times more Protein than Raw Cantaloupe Melons.
• Both Sweetened Dried Mango as well as Raw Cantaloupe Melons have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.