Comparing Nutrients in 1 pound Mangosteen, canned, syrup pack VS Sweetened Dried Mango

Macros Ratio

	Protein	Fat	Carbs
Mangosteen, canned, syrup pack	2%	7%	91%
Sweetened Dried Mango	3%	3%	94%

Macro Nutrients

	Mangosteen, canned, syrup pack	Sweetened Dried Mango	Recommended Dietary Allowance
Energy	11.4% 331kcal	50% 1447kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.63g	5.5% 5.35g	97g per day for Men 19-50 years
Saturated Fat	NA	4.07% 1.3g	32g per day for Men 19-50 years
Omega 3	NA	45.6% 0.73g	1.6g per day for Men 19-50 years
Omega 6	NA	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	62.5% 81.2g	274% 356g	130g per day for Men 19-50 years
Sugars	NA	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	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	21.5% 8.16g	28.6% 11g	38g per day for Men 19-50 years
Protein	3.32% 1.86g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Mangosteen, canned, syrup pack	Sweetened Dried Mango	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	33.8% 304μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.4% 0.24mg	23.4% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.1% 1.3mg	56.7% 9.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.9% 0.15mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.3% 0.082mg	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	35% 141μg	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	14.6% 13mg	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	NA	122% 18.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mangosteen, canned, syrup pack	Sweetened Dried Mango	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	34.8% 0.31mg	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	17% 1.36mg	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	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	5.2% 36.3mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	6.4% 218mg	37.2% 1266mg	3400mg per day for Men 19-50 years
Selenium	NA	17.3% 9.53μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	49% 735mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	9.92% 367g	2.04% 75.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Mangosteen, canned, syrup pack vs Sweetened Dried Mango:

• Sweetened Dried Mango contains 33.5 times more Vitamin A, 1.6 times more Vitamin B2, 7 times more Vitamin B3, 18.6 times more Vitamin B6, 2.2 times more Vitamin B9 and 14.6 times more Vitamin C than Mangosteen, canned, syrup pack.
• Both Mangosteen, canned, syrup pack and Sweetened Dried Mango have similar amounts of Vitamin B1 per 1 lb.
• Both Mangosteen, canned, syrup pack as well as Sweetened Dried Mango have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Mangosteen, canned, syrup pack vs Sweetened Dried Mango:

• Mangosteen, canned, syrup pack has more Calcium, 1.3 times more Iron and 4.9 times more Water than Sweetened Dried Mango.
• While Sweetened Dried Mango contains 4.3 times more Copper, 1.5 times more Magnesium, 98 times more Manganese, 6.3 times more Phosphorus, 5.8 times more Potassium, 23.1 times more Sodium and 1.4 times more Zinc than Mangosteen, canned, syrup pack.

Comparison of macro-nutrients per 1 pound:

• Sweetened Dried Mango contains 4.4 times more Energy, 2 times more Fat, 4.4 times more Carbohydrate, 1.3 times more Fiber and 6 times more Protein than Mangosteen, canned, syrup pack.
• Both Mangosteen, canned, syrup pack as well as Sweetened Dried Mango have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.