Comparing Nutrients in 1 kilogram Canned Mango Nectar VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Mango Nectar	1%	1%	98%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Canned Mango Nectar	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.6% 510kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	162% 211g	130g per day for Men 19-50 years
Sugars	172% 125g	21% 15.3g	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	76.7% 55.6g	4.97% 3.6g	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	% 53g	% 6.3g	g per day for Men 19-50 years
Sucrose	% 10g	% 4g	g per day for Men 19-50 years
Fiber	7.9% 3g	55.3% 21g	38g per day for Men 19-50 years
Protein	1.96% 1.1g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Canned Mango Nectar	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	39% 350μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	162% 2.1mg	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	17.5% 70μg	95% 380μg	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	169% 152mg	140% 126mg	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	14% 2.1mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.67% 8μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mango Nectar	Baked White Potatoes	Recommended Dietary Allowance
Calcium	17% 170mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	16.7% 0.15mg	141% 1.27mg	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	45% 3.6mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	82% 1.9mg	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	2.86% 20mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	7.06% 240mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	23.4% 866g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Mango Nectar vs Baked White Potatoes:

• Canned Mango Nectar has 35 times more Vitamin A, 1.2 times more Vitamin C and 5.3 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 16 times more Vitamin B1, 14.3 times more Vitamin B2, 19.1 times more Vitamin B3, 5.5 times more Vitamin B5, 14.1 times more Vitamin B6, 5.4 times more Vitamin B9 and 3.4 times more Vitamin K than Canned Mango Nectar.
• Both Canned Mango Nectar as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Mango Nectar vs Baked White Potatoes:

• Canned Mango Nectar has 1.7 times more Calcium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 8.5 times more Copper, 1.8 times more Iron, 9 times more Magnesium, 6.8 times more Manganese, 37.5 times more Phosphorus, 22.7 times more Potassium and 17.5 times more Zinc than Canned Mango Nectar.
• Both Canned Mango Nectar and Baked Whole White Potatoes have similar amounts of Water per 1 kg.
• Both Canned Mango Nectar as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Mango Nectar has 8.1 times more Sugars and 15.4 times more Fructose than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.8 times more Energy, 1.6 times more Carbohydrate, 7 times more Fiber and 19.1 times more Protein than Canned Mango Nectar.
• Both Canned Mango Nectar as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.