Comparing Nutrients in 1 kilogram Mangosteen, canned, syrup pack VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Mangosteen, canned, syrup pack	2%	7%	91%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Mangosteen, canned, syrup pack	Roasted Cashews	Recommended Dietary Allowance
Energy	25% 730kcal	198% 5740kcal	2900kcal per day for Men 19-50 years
Fat	5.98% 5.8g	478% 464g	97g per day for Men 19-50 years
Saturated Fat	NA	286% 92g	32g per day for Men 19-50 years
Omega 3	NA	101% 1.6g	1.6g per day for Men 19-50 years
Omega 6	NA	451% 76.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	138% 179g	251% 327g	130g per day for Men 19-50 years
Sugars	NA	69% 50g	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	79% 30g	38g per day for Men 19-50 years
Protein	7.32% 4.1g	273% 153g	56g per day for Men 19-50 years

Vitamins

	Mangosteen, canned, syrup pack	Roasted Cashews	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	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.5% 0.54mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	87.5% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.4% 0.32mg	244% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	197% 2.56mg	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	173% 690μg	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	0% 0mg	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	61.3% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	289% 347μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mangosteen, canned, syrup pack	Roasted Cashews	Recommended Dietary Allowance
Calcium	12% 120mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	2467% 22mg	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	750% 60mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	619% 2600mg	420mg per day for Men 19-50 years
Manganese	44.3% 1.02mg	359% 8.26mg	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	700% 4900mg	700mg per day for Men 19-50 years
Potassium	14% 480mg	166% 5650mg	3400mg per day for Men 19-50 years
Selenium	NA	213% 117μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	509% 56mg	11mg per day for Men 19-50 years
Water	22% 809g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Mangosteen, canned, syrup pack VS Roasted Cashews per 1 kg

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

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

• 1 kilogram of Mangosteen, canned, syrup pack has more Vitamin C than Roasted Cashews.
• While 1 kg of Dry Roasted Cashew Nuts contains 3.7 times more Vitamin B1, 3.7 times more Vitamin B2, 4.9 times more Vitamin B3, 38.1 times more Vitamin B5, 14.2 times more Vitamin B6 and 2.2 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 Roasted Cashews have insufficient amounts of Vitamin C
• Both Mangosteen, canned, syrup pack as well as Dry Roasted Cashew Nuts 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 Roasted Cashews:

• 1 kilogram of Mangosteen, canned, syrup pack has 47.6 times more Water than Roasted Cashews.
• While 1 kg of Dry Roasted Cashew Nuts contains 3.8 times more Calcium, 32.2 times more Copper, 20 times more Iron, 20 times more Magnesium, 8.1 times more Manganese, 61.3 times more Phosphorus, 11.8 times more Potassium and 26.7 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 Dry Roasted Cashew Nuts contains 7.9 times more Energy, 79.9 times more Fat, 1.8 times more Carbohydrate, 1.7 times more Fiber and 37.3 times more Protein than Mangosteen, canned, syrup pack.
• 1 kilogram of Mangosteen, canned, syrup pack provide inadequate amounts of Protein