Comparing Nutrients in 300 calories Mammy-apple VS Mangos

Weight per 300 calories

• Mammy-apple: 588g
• Mangos: 500g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Mammy-apple or Mangos?

Macros Ratio

	Protein	Fat	Carbs
Mammy-apple	4%	8%	88%
Mangos	5%	5%	90%

Macro Nutrients

	Mammy-apple	Mangos	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.03% 2.94g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	0% 0g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	2.73% 0.46g	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.6% 73.5g	57.6% 75g	130g per day for Men 19-50 years
Sugars	NA	94% 68.3g	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	32.3% 23.4g	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	% 10g	g per day for Men 19-50 years
Sucrose	NA	% 35g	g per day for Men 19-50 years
Fiber	46.4% 17.6g	21% 8g	38g per day for Men 19-50 years
Protein	5.25% 2.94g	7.32% 4.1g	56g per day for Men 19-50 years

Vitamins

	Mammy-apple	Mangos	Recommended Dietary Allowance
Vitamin A	7.84% 70.6μg	30% 270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.8% 0.12mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	21% 3.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	19.7% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.2% 0.59mg	45.8% 0.6mg	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	20.6% 82.4μg	53.8% 215μg	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	92% 82.4mg	202% 182mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mammy-apple	Mangos	Recommended Dietary Allowance
Calcium	6.47% 64.7mg	5.5% 55mg	1000mg per day for Men 19-50 years
Copper	56.2% 0.51mg	61.7% 0.56mg	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	51.5% 4.1mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	22.4% 94mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	NA	13.7% 0.32mg	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	9.24% 64.7mg	10% 70mg	700mg per day for Men 19-50 years
Potassium	8.13% 276mg	24.7% 840mg	3400mg per day for Men 19-50 years
Selenium	6.4% 3.53μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	5.9% 88.2mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	5.35% 0.59mg	4.1% 0.45mg	11mg per day for Men 19-50 years
Water	13.7% 507g	11.3% 417g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Mammy-apple vs Mangos:

• Raw Mammy-apple has 1.2 times more Vitamin B2 than Raw Mangos.
• While Raw Mangos contain 3.8 times more Vitamin A, 1.4 times more Vitamin B3, 1.6 times more Vitamin B5, 2.6 times more Vitamin B9 and 2.2 times more Vitamin C than Raw Mammy-apple.
• Both Raw Mammy-apple and Raw Mangos have similar amounts of Vitamin B1 and Vitamin B6 per 300 kcal.
• Both Raw Mammy-apple as well as Raw Mangos have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Mammy-apple vs Mangos:

• Raw Mammy-apple has 5.1 times more Iron, 1.9 times more Magnesium, 17.6 times more Sodium, 1.3 times more Zinc and 1.2 times more Water than Raw Mangos.
• While Raw Mangos contain 3 times more Potassium than Raw Mammy-apple.
• Both Raw Mammy-apple and Raw Mangos have similar amounts of Calcium, Copper, Phosphorus and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Mammy-apple has 1.5 times more Fat and 2.2 times more Fiber than Raw Mangos.
• While Raw Mangos contain more Omega 3 and 1.4 times more Protein than Raw Mammy-apple.
• Both Raw Mammy-apple and Raw Mangos have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Mammy-apple as well as Raw Mangos have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.