Comparing Nutrients in 500 calories Mammy-apple VS Mangos

Weight per 500 calories

• Mammy-apple: 980g
• Mangos: 833g

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

Which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	3.26% 3.17g	97g per day for Men 19-50 years
Saturated Fat	4.17% 1.33g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	0% 0g	26.6% 0.43g	1.6g per day for Men 19-50 years
Omega 6	4.56% 0.77g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 123g	96% 125g	130g per day for Men 19-50 years
Sugars	NA	157% 114g	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	53.8% 39g	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	% 16.8g	g per day for Men 19-50 years
Sucrose	NA	% 58g	g per day for Men 19-50 years
Fiber	77.4% 29.4g	35% 13.3g	38g per day for Men 19-50 years
Protein	8.75% 4.9g	12.2% 6.83g	56g per day for Men 19-50 years

Vitamins

	Mammy-apple	Mangos	Recommended Dietary Allowance
Vitamin A	13% 118μg	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.3% 0.2mg	19.4% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.5% 3.92mg	35% 5.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	33% 1.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	76.3% 0.99mg	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	34.3% 137μg	89.6% 358μg	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	153% 137mg	337% 303mg	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	50% 7.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mammy-apple	Mangos	Recommended Dietary Allowance
Calcium	10.8% 108mg	9.17% 92mg	1000mg per day for Men 19-50 years
Copper	94% 0.84mg	103% 0.93mg	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	85.8% 6.86mg	16.7% 1.33mg	8mg per day for Men 19-50 years
Magnesium	37.3% 157mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	NA	23% 0.53mg	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	15.4% 108mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	13.6% 461mg	41% 1400mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	0.56% 8.33mg	1500mg per day for Men 19-50 years
Zinc	8.9% 0.98mg	6.8% 0.75mg	11mg per day for Men 19-50 years
Water	23% 845g	18.8% 696g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.
• Both Raw Mammy-apple as well as Raw Mangos have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Raw Mammy-apple as well as Raw Mangos have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.