Comparing Nutrients in 1 pound Mangos VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Mangos	5%	5%	90%
Almonds	14%	72%	14%

Macro Nutrients

	Mangos	Almonds	Recommended Dietary Allowance
Energy	9.4% 272kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.72g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	329% 56g	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	75% 98g	130g per day for Men 19-50 years
Sugars	85.5% 62g	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	% 31.6g	% 18g	g per day for Men 19-50 years
Fiber	19% 7.26g	149% 56.7g	38g per day for Men 19-50 years
Protein	6.64% 3.7g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Mangos	Almonds	Recommended Dietary Allowance
Vitamin A	27.2% 245μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48.8% 195μg	50% 200μg	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	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	27.2% 4.1mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mangos	Almonds	Recommended Dietary Allowance
Calcium	5% 50mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	520% 4.68mg	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	210% 17mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	12.4% 0.29mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	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	312% 2182mg	700mg per day for Men 19-50 years
Potassium	22.4% 762mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	3.7% 0.41mg	129% 14mg	11mg per day for Men 19-50 years
Water	10.2% 379g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Mangos vs Almonds:

• Raw Mangos have more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 7.3 times more Vitamin B1, 29.9 times more Vitamin B2, 5.4 times more Vitamin B3, 2.4 times more Vitamin B5 and 28.5 times more Vitamin E than Raw Mangos.
• Both Raw Mangos and Almonds have similar amounts of Vitamin B6 and Vitamin B9 per 1 lb.
• Both Raw Mangos as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Mangos vs Almonds:

• Raw Mangos have 18.9 times more Water than Almonds.
• While Almonds contain 24.5 times more Calcium, 9.3 times more Copper, 23.2 times more Iron, 27 times more Magnesium, 34.6 times more Manganese, 34.4 times more Phosphorus, 4.4 times more Potassium, 6.8 times more Selenium and 34.7 times more Zinc than Raw Mangos.

Comparison of macro-nutrients per 1 pound:

• Raw Mangos have 17 times more Omega 3, 3.1 times more Sugars and 42.5 times more Fructose than Almonds.
• While Almonds contain 9.7 times more Energy, 131.4 times more Fat, 41.3 times more Saturated Fat, 648.6 times more Omega 6, 1.4 times more Carbohydrate, 7.8 times more Fiber and 25.8 times more Protein than Raw Mangos.
• Both Raw Mangos as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.