Comparing Nutrients in 300 calories Sweetened Dried Mango VS Stewed Canned Tomatoes

Weight per 300 calories

• Sweetened Dried Mango: 94g
• Stewed Canned Tomatoes: 1154g

Sweetened Dried Mango has 12.3 times more energy per 100g than Stewed Canned Tomatoes. It has high energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 300 calories - Sweetened Dried Mango or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Mango	3%	3%	94%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Sweetened Dried Mango	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.14% 1.1g	2.26% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	9.46% 0.15g	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.057g	5.02% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	55% 71.4g	130g per day for Men 19-50 years
Sugars	86% 62.3g	56% 40.6g	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	30% 21.7g	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	% 19g	g per day for Men 19-50 years
Sucrose	NA	% 0.23g	g per day for Men 19-50 years
Fiber	5.94% 2.26g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Mango	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	7% 63μg	11.5% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.86% 0.058mg	44.2% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.15% 0.08mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	15% 0.2mg	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	16% 64μg	14.4% 57.7μg	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	44.2% 39.8mg	101% 91mg	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	25.2% 3.8mg	64% 9.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.4μg	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Mango	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	0% 0mg	39.2% 392mg	1000mg per day for Men 19-50 years
Copper	31.3% 0.28mg	144% 1.3mg	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	2.7% 0.22mg	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	4.48% 19mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	409% 9.4mg	29.6% 0.68mg	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	6.7% 47mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	7.7% 262mg	70.2% 2388mg	3400mg per day for Men 19-50 years
Selenium	3.6% 1.97μg	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	10% 152mg	170% 2550mg	1500mg per day for Men 19-50 years
Zinc	2.56% 0.28mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	0.42% 15.6g	28.5% 1056g	3700g per day for Men 19-50 years

Sweetened Dried Mango VS Stewed Canned Tomatoes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Sweetened Dried Mango or Stewed Canned Tomatoes?

Lets compare vitamin content per 300 calories of Sweetened Dried Mango vs Stewed Canned Tomatoes:

• 300 calories of Sweetened Dried Mango have 1.6 times more Vitamin B6 than Stewed Canned Tomatoes.
• While 300 kcal of Stewed Canned Ripe Red Tomatoes contain 1.6 times more Vitamin A, 9.1 times more Vitamin B1, 5.1 times more Vitamin B2, 4.4 times more Vitamin B3, 2.3 times more Vitamin C, 2.5 times more Vitamin E and 2.2 times more Vitamin K than Sweetened Dried Mango.
• Both Sweetened Dried Mango and Stewed Canned Tomatoes provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Sweetened Dried Mango have insufficient amounts of Vitamin B1
• Both Sweetened Dried Mango as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Sweetened Dried Mango vs Stewed Canned Tomatoes:

• 300 calories of Sweetened Dried Mango have 13.8 times more Manganese than Stewed Canned Tomatoes.
• While 300 kcal of Stewed Canned Ripe Red Tomatoes contain more Calcium, 4.6 times more Copper, 70.9 times more Iron, 7.4 times more Magnesium, 4.9 times more Phosphorus, 9.1 times more Potassium, 3.5 times more Selenium, 16.7 times more Sodium, 7 times more Zinc and 67.7 times more Water than Sweetened Dried Mango.
• 300 calories of Sweetened Dried Mango lack sufficient amounts of Calcium, Iron, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Sweetened Dried Mango have 4.4 times more Omega 3 and 1.5 times more Sugars than Stewed Canned Tomatoes.
• While 300 kcal of Stewed Canned Ripe Red Tomatoes contain 5.1 times more Fiber and 4.6 times more Protein than Sweetened Dried Mango.
• Both Sweetened Dried Mango and Stewed Canned Tomatoes offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Sweetened Dried Mango provide inadequate amounts of Fiber and Protein
• 300 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 3
• Both Sweetened Dried Mango as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 6 in 300 calories.