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

Macros Ratio

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

Macro Nutrients

	Tomatoes in Juice with Salt	Mangos	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	9.4% 272kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	1.78% 1.72g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	0.51% 0.086g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.7g	52.3% 68g	130g per day for Men 19-50 years
Sugars	16% 11.6g	85.5% 62g	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	8.2% 5.94g	29.3% 21.2g	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	% 5.62g	% 9.1g	g per day for Men 19-50 years
Sucrose	% 0g	% 31.6g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	19% 7.26g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	6.64% 3.7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Mangos	Recommended Dietary Allowance
Vitamin A	10% 91μg	27.2% 245μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.23mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	41.5% 0.54mg	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	9.07% 36.3μg	48.8% 195μg	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	63.5% 57mg	183% 165mg	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	18% 2.68mg	27.2% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Mangos	Recommended Dietary Allowance
Calcium	15% 150mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	56% 0.5mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	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	32.3% 2.6mg	9.07% 0.73mg	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	13.4% 0.31mg	12.4% 0.29mg	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	11% 77mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	25.5% 866mg	22.4% 762mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	34.8% 522mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	11.6% 430g	10.2% 379g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Tomatoes in Juice with Salt has 20.5 times more Vitamin B1 and 1.4 times more Vitamin B2 than Mangos.
• While 1 lb of Raw Mangos contains 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 Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Mangos provide similar amounts of Vitamin B3 and Vitamin B6 per one pound.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Mangos have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Tomatoes in Juice with Salt has 3 times more Calcium, 3.6 times more Iron, 1.2 times more Phosphorus and 115 times more Sodium than Mangos.
• While 1 lb of Raw Mangos contains 2.1 times more Copper than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Mangos contain similar levels of Magnesium, Manganese, Potassium and Water per one pound.
• 1 pound of Mangos lack sufficient amounts of Calcium
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Mangos lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Mangos contains 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 Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Mangos 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 Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Mangos provide inadequate amounts of Omega 6 and Protein in one pound.