Comparing Nutrients in 1 pound Mangos VS Sweetened Dried Mango

Macros Ratio

	Protein	Fat	Carbs
Mangos	5%	5%	90%
Sweetened Dried Mango	3%	3%	94%

Macro Nutrients

	Mangos	Sweetened Dried Mango	Recommended Dietary Allowance
Energy	9.4% 272kcal	50% 1447kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.72g	5.5% 5.35g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	4.07% 1.3g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	45.6% 0.73g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	1.63% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.3% 68g	274% 356g	130g per day for Men 19-50 years
Sugars	85.5% 62g	415% 301g	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	29.3% 21.2g	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	% 9.1g	NA	g per day for Men 19-50 years
Sucrose	% 31.6g	NA	g per day for Men 19-50 years
Fiber	19% 7.26g	28.6% 11g	38g per day for Men 19-50 years
Protein	6.64% 3.7g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Mangos	Sweetened Dried Mango	Recommended Dietary Allowance
Vitamin A	27.2% 245μg	33.8% 304μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	23.4% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	56.7% 9.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	117% 1.5mg	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	48.8% 195μg	77% 308μg	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	183% 165mg	213% 192mg	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	27.2% 4.1mg	122% 18.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mangos	Sweetened Dried Mango	Recommended Dietary Allowance
Calcium	5% 50mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	151% 1.36mg	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	9.07% 0.73mg	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	12.4% 0.29mg	1972% 45.4mg	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	9.07% 63.5mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	22.4% 762mg	37.2% 1266mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	17.3% 9.53μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	49% 735mg	1500mg per day for Men 19-50 years
Zinc	3.7% 0.41mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	10.2% 379g	2.04% 75.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Mangos vs Sweetened Dried Mango:

• Sweetened Dried Mango contains 2.2 times more Vitamin B1, 2.2 times more Vitamin B2, 3 times more Vitamin B3, 2.8 times more Vitamin B6, 1.6 times more Vitamin B9, 4.5 times more Vitamin E and 3.1 times more Vitamin K than Raw Mangos.
• Both Raw Mangos and Sweetened Dried Mango have similar amounts of Vitamin A and Vitamin C per 1 lb.
• Both Raw Mangos as well as Sweetened Dried Mango have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Mangos vs Sweetened Dried Mango:

• Raw Mangos have more Calcium and 5 times more Water than Sweetened Dried Mango.
• While Sweetened Dried Mango contains 2.7 times more Copper, 1.4 times more Iron, 2 times more Magnesium, 158.7 times more Manganese, 3.6 times more Phosphorus, 1.7 times more Potassium, 3.5 times more Selenium, 162 times more Sodium and 3.3 times more Zinc than Raw Mangos.

Comparison of macro-nutrients per 1 pound:

• Sweetened Dried Mango contains 5.3 times more Energy, 3.1 times more Fat, 3.2 times more Omega 3, 5.2 times more Carbohydrate, 4.9 times more Sugars, 1.5 times more Fiber and 3 times more Protein than Raw Mangos.
• Both Raw Mangos as well as Sweetened Dried Mango have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.