Comparing Nutrients in 1 kilogram Mangosteen, canned, syrup pack VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Mangosteen, canned, syrup pack	2%	7%	91%
Almond paste	8%	52%	40%

Macro Nutrients

	Mangosteen, canned, syrup pack	Almond paste	Recommended Dietary Allowance
Energy	25% 730kcal	158% 4580kcal	2900kcal per day for Men 19-50 years
Fat	5.98% 5.8g	286% 277g	97g per day for Men 19-50 years
Saturated Fat	NA	82% 26.3g	32g per day for Men 19-50 years
Omega 3	NA	124% 2g	1.6g per day for Men 19-50 years
Omega 6	NA	328% 55.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	138% 179g	368% 478g	130g per day for Men 19-50 years
Sugars	NA	500% 363g	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	47.4% 18g	126% 48g	38g per day for Men 19-50 years
Protein	7.32% 4.1g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Mangosteen, canned, syrup pack	Almond paste	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.5% 0.54mg	318% 4.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.4% 0.32mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	27.7% 0.36mg	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	77.5% 310μg	183% 730μg	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	32.2% 29mg	1.1% 1mg	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	NA	903% 135mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mangosteen, canned, syrup pack	Almond paste	Recommended Dietary Allowance
Calcium	12% 120mg	172% 1720mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	504% 4.54mg	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	37.5% 3mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	310% 1300mg	420mg per day for Men 19-50 years
Manganese	44.3% 1.02mg	372% 8.56mg	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	11.4% 80mg	369% 2580mg	700mg per day for Men 19-50 years
Potassium	14% 480mg	92% 3140mg	3400mg per day for Men 19-50 years
Selenium	NA	76.4% 42μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	135% 15mg	11mg per day for Men 19-50 years
Water	22% 809g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Mangosteen, canned, syrup pack VS Almond paste per 1 kg

Compare the macro and micronutrient content in 1 kg of Mangosteen, canned, syrup pack versus 1 kg of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Mangosteen, canned, syrup pack has 29 times more Vitamin C than Almond paste.
• While 1 kg of Almond paste contains 1.5 times more Vitamin B1, 7.7 times more Vitamin B2, 5 times more Vitamin B3, 3.5 times more Vitamin B5, 2 times more Vitamin B6 and 2.4 times more Vitamin B9 than Mangosteen, canned, syrup pack.
• 1 kilogram of Mangosteen, canned, syrup pack have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B6
• 1 kilogram of Almond paste have insufficient amounts of Vitamin C
• Both Mangosteen, canned, syrup pack as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Mangosteen, canned, syrup pack has 5.7 times more Water than Almond paste.
• While 1 kg of Almond paste contains 14.3 times more Calcium, 6.6 times more Copper, 5.3 times more Iron, 10 times more Magnesium, 8.4 times more Manganese, 32.3 times more Phosphorus, 6.5 times more Potassium and 7 times more Zinc than Mangosteen, canned, syrup pack.
• 1 kilogram of Mangosteen, canned, syrup pack lack sufficient amounts of Calcium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Almond paste contains 6.3 times more Energy, 47.8 times more Fat, 2.7 times more Carbohydrate, 2.7 times more Fiber and 22 times more Protein than Mangosteen, canned, syrup pack.
• 1 kilogram of Mangosteen, canned, syrup pack provide inadequate amounts of Protein