Comparing Nutrients in 300 calories Mammy-apple VS Mangosteen, canned, syrup pack

Weight per 300 calories

• Mammy-apple: 588g
• Mangosteen, canned, syrup pack: 411g

Mangosteen, canned, syrup pack has 1.4 times more energy per unit of mass than Raw Mammy-apple, which is average in comparison to other foods. Mammy-apple having low energy density.

Which food has more nutrients per 300 calories - Mammy-apple or Mangosteen, canned, syrup pack?

Macros Ratio

	Protein	Fat	Carbs
Mammy-apple	4%	8%	88%
Mangosteen, canned, syrup pack	2%	7%	91%

Macro Nutrients

	Mammy-apple	Mangosteen, canned, syrup pack	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.03% 2.94g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	2.73% 0.46g	NA	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	56.6% 73.6g	130g per day for Men 19-50 years
Sugars	NA	NA	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	46.4% 17.6g	19.5% 7.4g	38g per day for Men 19-50 years
Protein	5.25% 2.94g	3% 1.7g	56g per day for Men 19-50 years

Vitamins

	Mammy-apple	Mangosteen, canned, syrup pack	Recommended Dietary Allowance
Vitamin A	7.84% 70.6μg	0.91% 8.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.8% 0.12mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	7.35% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	2.63% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.2% 0.59mg	5.7% 0.074mg	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	32% 127μg	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	13.2% 12mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mammy-apple	Mangosteen, canned, syrup pack	Recommended Dietary Allowance
Calcium	6.47% 64.7mg	4.93% 49.3mg	1000mg per day for Men 19-50 years
Copper	56.2% 0.51mg	31.5% 0.28mg	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	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	22.4% 94mg	12.7% 53.4mg	420mg per day for Men 19-50 years
Manganese	NA	18.2% 0.42mg	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	4.7% 33mg	700mg per day for Men 19-50 years
Potassium	8.13% 276mg	5.8% 197mg	3400mg per day for Men 19-50 years
Selenium	6.4% 3.53μg	NA	55μg per day for Men 19-50 years
Sodium	5.9% 88.2mg	1.9% 28.8mg	1500mg per day for Men 19-50 years
Zinc	5.35% 0.59mg	7.85% 0.86mg	11mg per day for Men 19-50 years
Water	13.7% 507g	9% 333g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Mammy-apple vs Mangosteen, canned, syrup pack:

• Raw Mammy-apple has 8.6 times more Vitamin A, 2 times more Vitamin B3, 4.6 times more Vitamin B5, 8 times more Vitamin B6 and 6.9 times more Vitamin C than Mangosteen, canned, syrup pack.
• While Mangosteen, canned, syrup pack contains 1.9 times more Vitamin B1 and 1.5 times more Vitamin B9 than Raw Mammy-apple.
• Both Raw Mammy-apple and Mangosteen, canned, syrup pack have similar amounts of Vitamin B2 per 300 kcal.
• Both Raw Mammy-apple as well as Mangosteen, canned, syrup pack have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Mammy-apple vs Mangosteen, canned, syrup pack:

• Raw Mammy-apple has 1.3 times more Calcium, 1.8 times more Copper, 3.3 times more Iron, 1.8 times more Magnesium, 2 times more Phosphorus, 1.4 times more Potassium, 3.1 times more Sodium and 1.5 times more Water than Mangosteen, canned, syrup pack.
• While Mangosteen, canned, syrup pack contains 1.5 times more Zinc than Raw Mammy-apple.

Comparison of macro-nutrients per 300 calories:

• Raw Mammy-apple has 1.2 times more Fat, 2.4 times more Fiber and 1.7 times more Protein than Mangosteen, canned, syrup pack.
• Both Raw Mammy-apple and Mangosteen, canned, syrup pack have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Mammy-apple as well as Mangosteen, canned, syrup pack have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.