Comparing Nutrients in 500 calories Candied fruit VS Canned Mango Nectar

Weight per 500 calories

• Candied fruit: 155g
• Canned Mango Nectar: 980g

Candied fruit has 6.3 times more energy per 100g than Canned Mango Nectar. It has high energy density when compared to other foods. Canned Mango Nectar having low energy density.

Discover which food has more nutrients per 500 calories - Candied fruit or Canned Mango Nectar?

Macros Ratio

	Protein	Fat	Carbs
Candied fruit	0%	0%	100%
Canned Mango Nectar	1%	1%	98%

Macro Nutrients

	Candied fruit	Canned Mango Nectar	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0.78% 0.012g	4.9% 0.078g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	0.17% 0.029g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 128g	99% 129g	130g per day for Men 19-50 years
Sugars	173% 125g	168% 122g	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	75% 54.5g	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	% 52g	g per day for Men 19-50 years
Sucrose	NA	% 10g	g per day for Men 19-50 years
Fiber	6.54% 2.5g	7.74% 2.94g	38g per day for Men 19-50 years
Protein	0.94% 0.53g	1.93% 1.08g	56g per day for Men 19-50 years

Vitamins

	Candied fruit	Canned Mango Nectar	Recommended Dietary Allowance
Vitamin A	0.17% 1.55μg	38% 343μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	2.45% 0.029mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	2.26% 0.029mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13.7% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	11.3% 0.15mg	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	0% 0μg	17% 68.6μg	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	0% 0mg	166% 149mg	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	0.41% 0.062mg	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.39% 0.47μg	6.54% 7.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candied fruit	Canned Mango Nectar	Recommended Dietary Allowance
Calcium	2.8% 28mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	16.3% 0.15mg	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	3.3% 0.26mg	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	1.48% 6.2mg	7% 29.4mg	420mg per day for Men 19-50 years
Manganese	7.5% 0.17mg	12% 0.27mg	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	1.1% 7.76mg	2.8% 19.6mg	700mg per day for Men 19-50 years
Potassium	2.56% 87mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	1.7% 0.93μg	7.13% 3.92μg	55μg per day for Men 19-50 years
Sodium	10% 152mg	3.27% 49mg	1500mg per day for Men 19-50 years
Zinc	0.71% 0.078mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.7% 26g	23% 849g	3700g per day for Men 19-50 years

Candied Fruit VS Canned Mango Nectar Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Candied fruit or Canned Mango Nectar?

Lets compare vitamin content per 500 calories of Candied fruit vs Canned Mango Nectar:

• 500 kcal of Canned Mango Nectar contain 221 times more Vitamin A, more Vitamin B6, more Vitamin B9, more Vitamin C and 33.1 times more Vitamin E than Candied fruit.
• 500 calories of Candied fruit have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B9, Vitamin C and Vitamin E
• Both Candied fruit as well as Canned Mango Nectar have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Candied fruit vs Canned Mango Nectar:

• 500 calories of Candied fruit have 3.1 times more Sodium than Canned Mango Nectar.
• While 500 kcal of Canned Mango Nectar contain 6 times more Calcium, 3.3 times more Copper, 13.4 times more Iron, 1.6 times more Manganese and 32.8 times more Water than Candied fruit.
• 500 calories of Candied fruit lack sufficient amounts of Calcium, Copper, Iron and Manganese
• Both Candied fruit as well as Canned Mango Nectar lack sufficient amounts of Magnesium, Phosphorus, Potassium, Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• Both Candied fruit and Canned Mango Nectar have similar amounts of macro-nutrients per 500 kcal
• Both Candied fruit and Canned Mango Nectar offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.
• Both Candied fruit as well as Canned Mango Nectar provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein in 500 calories.