Comparing Nutrients in 1 pound Blanched Almonds VS Sweetened Dried Mango

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Sweetened Dried Mango	3%	3%	94%

Macro Nutrients

	Blanched Almonds	Sweetened Dried Mango	Recommended Dietary Allowance
Energy	92% 2676kcal	50% 1447kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	5.5% 5.35g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	4.07% 1.3g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	45.6% 0.73g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	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	65% 84.7g	274% 356g	130g per day for Men 19-50 years
Sugars	29% 21g	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	0% 0g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 20.2g	NA	g per day for Men 19-50 years
Fiber	118% 45g	28.6% 11g	38g per day for Men 19-50 years
Protein	173% 97g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Sweetened Dried Mango	Recommended Dietary Allowance
Vitamin A	0% 0μg	33.8% 304μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.87mg	23.4% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	56.7% 9.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	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	55.6% 222μg	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	0% 0mg	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	718% 108mg	122% 18.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Sweetened Dried Mango	Recommended Dietary Allowance
Calcium	107% 1070mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	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	186% 15mg	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	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	312% 2182mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	37.2% 1266mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	17.3% 9.53μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	49% 735mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	2.04% 75.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Sweetened Dried Mango per 1 lb

Compare the macro and micronutrient content in 1 lb of Blanched Almonds versus 1 lb of Sweetened Dried Mango to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Blanched Almonds has 3.1 times more Vitamin B1, 8.4 times more Vitamin B2, 1.8 times more Vitamin B3 and 5.9 times more Vitamin E than Sweetened Dried Mango.
• While 1 lb of Sweetened Dried Mango contains more Vitamin A, 2.9 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• 1 pound of Blanched Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Blanched Almonds as well as Sweetened Dried Mango have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Blanched Almonds vs Sweetened Dried Mango:

• 1 pound of Blanched Almonds has more Calcium, 3.4 times more Copper, 14.3 times more Iron, 13.4 times more Magnesium, 9.6 times more Phosphorus, 2.4 times more Potassium, 1.5 times more Selenium and 9.9 times more Zinc than Sweetened Dried Mango.
• While 1 lb of Sweetened Dried Mango contains 5.4 times more Manganese and 8.5 times more Sodium than Blanched Almonds.
• 1 pound of Sweetened Dried Mango lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Blanched Almonds has 1.8 times more Energy, 44.5 times more Fat, 13.8 times more Saturated Fat, 202.7 times more Omega 6, 4.1 times more Fiber and 8.7 times more Protein than Sweetened Dried Mango.
• While 1 lb of Sweetened Dried Mango contains 40.3 times more Omega 3, 4.2 times more Carbohydrate and 14.3 times more Sugars than Blanched Almonds.
• 1 pound of Blanched Almonds provide inadequate amounts of Omega 3
• 1 pound of Sweetened Dried Mango provide inadequate amounts of Omega 6