Comparing Nutrients in 300 calories Mangos VS Boiled Carrots

Weight per 300 calories

• Mangos: 500g
• Boiled Carrots: 857g

Mangos have 1.7 times more energy per 100g than Boiled Carrots. It has low energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 300 calories - Mangos or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Mangos	5%	5%	90%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Mangos	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	1.44% 0.46g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.6% 75g	54% 70.5g	130g per day for Men 19-50 years
Sugars	94% 68.3g	40.8% 29.6g	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	32.3% 23.4g	4.26% 3.1g	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	% 10g	% 3.43g	g per day for Men 19-50 years
Sucrose	% 35g	% 23g	g per day for Men 19-50 years
Fiber	21% 8g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	7.32% 4.1g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Mangos	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	30% 270μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.35mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.7% 0.99mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.8% 0.6mg	101% 1.3mg	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	53.8% 215μg	30% 120μg	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	202% 182mg	34.3% 31mg	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	30% 4.5mg	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mangos	Boiled Carrots	Recommended Dietary Allowance
Calcium	5.5% 55mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	61.7% 0.56mg	16% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10% 407μg	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	10% 0.8mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	57.8% 1.33mg	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	10% 70mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	24.7% 840mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	11.3% 417g	21% 773g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Mangos vs Boiled Carrots:

• Raw Mangos have 1.8 times more Vitamin B9 and 5.9 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 27 times more Vitamin A, 4 times more Vitamin B1, 2 times more Vitamin B2, 1.7 times more Vitamin B3, 2 times more Vitamin B5, 2.2 times more Vitamin B6, 2 times more Vitamin E and 5.6 times more Vitamin K than Raw Mangos.
• Both Raw Mangos as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Mangos vs Boiled Carrots:

• Raw Mangos have 3.8 times more Copper than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 4.7 times more Calcium, 3.6 times more Iron, 1.7 times more Magnesium, 4.2 times more Manganese, 3.7 times more Phosphorus, 2.4 times more Potassium, 2 times more Selenium, 99.4 times more Sodium, 3.8 times more Zinc and 1.9 times more Water than Raw Mangos.

Comparison of macro-nutrients per 300 calories:

• Raw Mangos have 29.8 times more Omega 3, 2.3 times more Sugars and 7.6 times more Fructose than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 7.8 times more Omega 6, 3.2 times more Fiber and 1.6 times more Protein than Raw Mangos.
• Both Raw Mangos and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Mangos as well as Boiled and Drained Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.