Comparing Nutrients in 1 pound Mangos VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Mangos	5%	5%	90%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Mangos	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	9.4% 272kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.72g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	2.6% 0.44g	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	12% 15.7g	130g per day for Men 19-50 years
Sugars	85.5% 62g	16% 11.6g	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	8.2% 5.94g	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	% 5.62g	g per day for Men 19-50 years
Sucrose	% 31.6g	% 0g	g per day for Men 19-50 years
Fiber	19% 7.26g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	6.64% 3.7g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Mangos	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	27.2% 245μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	38.7% 0.5mg	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	9.07% 36.3μg	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	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	27.2% 4.1mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mangos	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	5% 50mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	26.2% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	12.4% 0.29mg	13.4% 0.31mg	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	11% 77mg	700mg per day for Men 19-50 years
Potassium	22.4% 762mg	25.5% 866mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	3.7% 0.41mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	10.2% 379g	11.6% 430g	3700g per day for Men 19-50 years

Nutrient Comparison: Mangos VS Tomatoes in Juice with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Mangos versus 1 lb of Tomatoes in Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Mangos vs Tomatoes in Juice with Salt:

• 1 pound of Mangos has 2.7 times more Vitamin A, 1.7 times more Vitamin B5, 5.4 times more Vitamin B9, 2.9 times more Vitamin C, 1.5 times more Vitamin E and 1.6 times more Vitamin K than Tomatoes in Juice with Salt.
• While 1 lb of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 20.5 times more Vitamin B1 and 1.4 times more Vitamin B2 than Raw Mangos.
• Both Mangos and Tomatoes in Juice with Salt provide similar amounts of Vitamin B3 and Vitamin B6 per one pound.
• Both Raw Mangos as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Mangos vs Tomatoes in Juice with Salt:

• 1 pound of Mangos has 2.1 times more Copper than Tomatoes in Juice with Salt.
• While 1 lb of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 3 times more Calcium, 3.6 times more Iron and 115 times more Sodium than Raw Mangos.
• Both Mangos and Tomatoes in Juice with Salt contain similar levels of Magnesium, Manganese, Potassium and Water per one pound.
• 1 pound of Mangos lack sufficient amounts of Calcium
• Both Raw Mangos as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Mangos has 3.8 times more Energy, 12.8 times more Omega 3, 4.3 times more Carbohydrate, 5.4 times more Sugars and 3.6 times more Fructose than Tomatoes in Juice with Salt.
• Both Mangos and Tomatoes in Juice with Salt offer comparable quantities of Fiber per one pound.
• 1 pound of Tomatoes in Juice with Salt provide inadequate amounts of Energy and Omega 3
• Both Raw Mangos as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt provide inadequate amounts of Omega 6 and Protein in one pound.