Comparing Nutrients in 500 calories Mammy-apple VS Mangosteen, canned, syrup pack

Weight per 500 calories

• Mammy-apple: 980g
• Mangosteen, canned, syrup pack: 685g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	4.1% 3.97g	97g per day for Men 19-50 years
Saturated Fat	4.17% 1.33g	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	4.56% 0.77g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 123g	94% 123g	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	77.4% 29.4g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	8.75% 4.9g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Mammy-apple	Mangosteen, canned, syrup pack	Recommended Dietary Allowance
Vitamin A	13% 118μg	1.52% 13.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.3% 0.2mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.5% 3.92mg	12.2% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	9.5% 0.12mg	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	53% 212μg	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	22% 20mg	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	10.8% 108mg	8.2% 82mg	1000mg per day for Men 19-50 years
Copper	94% 0.84mg	52.5% 0.47mg	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	25.7% 2.05mg	8mg per day for Men 19-50 years
Magnesium	37.3% 157mg	21.2% 89mg	420mg per day for Men 19-50 years
Manganese	NA	30.4% 0.7mg	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	7.83% 54.8mg	700mg per day for Men 19-50 years
Potassium	13.6% 461mg	9.67% 329mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	NA	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	3.2% 48mg	1500mg per day for Men 19-50 years
Zinc	8.9% 0.98mg	13% 1.44mg	11mg per day for Men 19-50 years
Water	23% 845g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.
• Both Raw Mammy-apple as well as Mangosteen, canned, syrup pack have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 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 500 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 500 kcal.
• Both Raw Mammy-apple as well as Mangosteen, canned, syrup pack have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.