Comparing Nutrients in 1 kilogram Mangos VS Mangosteen, canned, syrup pack

Macros Ratio

	Protein	Fat	Carbs
Mangos	5%	5%	90%
Mangosteen, canned, syrup pack	2%	7%	91%

Macro Nutrients

	Mangos	Mangosteen, canned, syrup pack	Recommended Dietary Allowance
Energy	20.7% 600kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	5.98% 5.8g	97g per day for Men 19-50 years
Saturated Fat	2.88% 0.92g	NA	32g per day for Men 19-50 years
Omega 3	32% 0.51g	NA	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 150g	138% 179g	130g per day for Men 19-50 years
Sugars	188% 137g	NA	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	64.6% 46.8g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 69.7g	NA	g per day for Men 19-50 years
Fiber	42% 16g	47.4% 18g	38g per day for Men 19-50 years
Protein	14.6% 8.2g	7.32% 4.1g	56g per day for Men 19-50 years

Vitamins

	Mangos	Mangosteen, canned, syrup pack	Recommended Dietary Allowance
Vitamin A	60% 540μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.3% 0.28mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.4% 1.97mg	6.4% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	14% 0.18mg	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	108% 430μg	77.5% 310μg	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	404% 364mg	32.2% 29mg	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	60% 9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35% 42μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mangos	Mangosteen, canned, syrup pack	Recommended Dietary Allowance
Calcium	11% 110mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	76.7% 0.69mg	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	20% 1.6mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	44.3% 1.02mg	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	20% 140mg	11.4% 80mg	700mg per day for Men 19-50 years
Potassium	49.4% 1680mg	14% 480mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	22.6% 835g	22% 809g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Mangos vs Mangosteen, canned, syrup pack:

• Raw Mangos have 27 times more Vitamin A, 2.3 times more Vitamin B3, 6.2 times more Vitamin B5, 6.6 times more Vitamin B6, 1.4 times more Vitamin B9 and 12.6 times more Vitamin C than Mangosteen, canned, syrup pack.
• While Mangosteen, canned, syrup pack contains 1.9 times more Vitamin B1 and 1.4 times more Vitamin B2 than Raw Mangos.
• Both Raw Mangos as well as Mangosteen, canned, syrup pack have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Mangos vs Mangosteen, canned, syrup pack:

• Raw Mangos have 1.6 times more Copper, 1.8 times more Phosphorus and 3.5 times more Potassium than Mangosteen, canned, syrup pack.
• While Mangosteen, canned, syrup pack contains 1.9 times more Iron, 1.3 times more Magnesium, 1.6 times more Manganese and 2.3 times more Zinc than Raw Mangos.
• Both Raw Mangos and Mangosteen, canned, syrup pack have similar amounts of Calcium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Mangos have 2 times more Protein than Mangosteen, canned, syrup pack.
• Both Raw Mangos and Mangosteen, canned, syrup pack have similar amounts of Energy, Carbohydrate and Fiber per 1 kg.
• Both Raw Mangos as well as Mangosteen, canned, syrup pack have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.