Comparing Nutrients in 1 pound Tomatoes VS Mangos

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Mangos	5%	5%	90%

Macro Nutrients

	Tomatoes	Mangos	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	9.4% 272kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.78% 1.72g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	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	13.6% 17.6g	52.3% 68g	130g per day for Men 19-50 years
Sugars	16.5% 12g	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	8.57% 6.2g	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	% 5.67g	% 9.1g	g per day for Men 19-50 years
Sucrose	% 0g	% 31.6g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	19% 7.26g	38g per day for Men 19-50 years
Protein	7.13% 4g	6.64% 3.7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Mangos	Recommended Dietary Allowance
Vitamin A	21% 191μg	27.2% 245μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	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	69% 62mg	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	16.3% 2.45mg	27.2% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Mangos	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	56% 0.5mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	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	15.3% 1.22mg	9.07% 0.73mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	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	15.6% 109mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	22.4% 762mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	11.6% 429g	10.2% 379g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 1.3 times more Vitamin B1 and 1.9 times more Vitamin K than Raw Mangos.
• While Raw Mangos contain 1.3 times more Vitamin A, 2 times more Vitamin B2, 2.2 times more Vitamin B5, 1.5 times more Vitamin B6, 2.9 times more Vitamin B9, 2.7 times more Vitamin C and 1.7 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Mangos have similar amounts of Vitamin B3 per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Raw Mangos have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Mangos:

• Raw Ripe Red Tomatoes have 1.7 times more Iron, 1.8 times more Manganese, 1.7 times more Phosphorus, 1.4 times more Potassium and 1.9 times more Zinc than Raw Mangos.
• While Raw Mangos contain 1.9 times more Copper and more Selenium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Mangos have similar amounts of Calcium, Magnesium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Mangos contain 3.3 times more Energy, 17 times more Omega 3, 3.9 times more Carbohydrate, 5.2 times more Sugars, 3.4 times more Fructose and 1.3 times more Fiber than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Mangos have similar amounts of Protein per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Raw Mangos have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.