Comparing Nutrients in 1 kilogram Sweetened Dried Mango VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Mango	3%	3%	94%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Sweetened Dried Mango	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	110% 3190kcal	8.97% 260kcal	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	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	101% 1.6g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.61g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	604% 786g	47.6% 62g	130g per day for Men 19-50 years
Sugars	914% 663g	48.6% 35.2g	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	NA	26% 19g	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	% 16.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	63% 24g	26.3% 10g	38g per day for Men 19-50 years
Protein	43.8% 24.5g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Mango	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	74.4% 670μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.7% 0.62mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.4% 0.85mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	125% 20mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	257% 3.34mg	13% 0.17mg	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	12.5% 50μg	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	87.8% 79mg	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	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Mango	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	0% 0mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	333% 3mg	124% 1.12mg	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	166% 13.3mg	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	25.7% 0.59mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	82% 2790mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	108% 1620mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	4.5% 166g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sweetened Dried Mango vs Stewed Canned Tomatoes:

• Sweetened Dried Mango has 7.4 times more Vitamin A, 1.3 times more Vitamin B1, 2.4 times more Vitamin B2, 2.8 times more Vitamin B3, 19.6 times more Vitamin B6, 13.6 times more Vitamin B9, 5.4 times more Vitamin C, 4.8 times more Vitamin E and 5.5 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Sweetened Dried Mango as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sweetened Dried Mango vs Stewed Canned Tomatoes:

• Sweetened Dried Mango has 2.7 times more Copper, 1.7 times more Magnesium, 169.5 times more Manganese, 2.5 times more Phosphorus, 1.3 times more Potassium, 3.5 times more Selenium and 1.8 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain more Calcium, 5.8 times more Iron, 1.4 times more Sodium and 5.5 times more Water than Sweetened Dried Mango.

Comparison of macro-nutrients per 1 kilogram:

• Sweetened Dried Mango has 12.3 times more Energy, 6.2 times more Fat, 53.7 times more Omega 3, 12.7 times more Carbohydrate, 18.8 times more Sugars, 2.4 times more Fiber and 2.7 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Sweetened Dried Mango as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.