Comparing Nutrients in 1 pound Canned Mango Nectar VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Mango Nectar	1%	1%	98%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Canned Mango Nectar	Baked Red Potatoes	Recommended Dietary Allowance
Energy	7.98% 231kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0.08% 0.014g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.8% 59.5g	68.4% 89g	130g per day for Men 19-50 years
Sugars	78% 56.5g	8.95% 6.5g	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	34.8% 25.2g	2.75% 2g	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	% 24g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 4.63g	% 2.04g	g per day for Men 19-50 years
Fiber	3.6% 1.36g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	0.89% 0.5g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Canned Mango Nectar	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	17.6% 159μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.13% 0.014mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.05% 0.014mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.27% 0.36mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.35% 0.32mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.23% 0.068mg	74% 0.96mg	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	7.94% 31.8μg	30.6% 122μg	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	76.6% 69mg	63.5% 57mg	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	6.35% 0.95mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.02% 3.63μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mango Nectar	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	7.7% 77mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	7.56% 0.068mg	87.7% 0.79mg	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	20.4% 1.63mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	3.24% 13.6mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	5.52% 0.13mg	34% 0.78mg	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	1.3% 9.07mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	3.2% 109mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	0.82% 0.091mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	10.6% 393g	9.4% 348g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Mango Nectar vs Baked Red Potatoes:

• Canned Mango Nectar has 35 times more Vitamin A, 1.2 times more Vitamin C and 2.6 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 24 times more Vitamin B1, 16.7 times more Vitamin B2, 19.9 times more Vitamin B3, 4.9 times more Vitamin B5, 14.1 times more Vitamin B6, 3.9 times more Vitamin B9 and 3.5 times more Vitamin K than Canned Mango Nectar.
• Both Canned Mango Nectar as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Mango Nectar vs Baked Red Potatoes:

• Canned Mango Nectar has 1.9 times more Calcium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 11.6 times more Copper, 1.9 times more Iron, 9.3 times more Magnesium, 6.2 times more Manganese, 36 times more Phosphorus, 22.7 times more Potassium and 20 times more Zinc than Canned Mango Nectar.
• Both Canned Mango Nectar and Baked Whole Red Potatoes have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Mango Nectar has 8.7 times more Sugars and 12.6 times more Fructose than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.7 times more Energy, 1.5 times more Carbohydrate, 6 times more Fiber and 20.9 times more Protein than Canned Mango Nectar.
• Both Canned Mango Nectar as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.