Comparing Nutrients in 500 calories Sweetened Dried Mango VS Cooked Frozen Carrots

Weight per 500 calories

• Sweetened Dried Mango: 157g
• Cooked Frozen Carrots: 1351g

Sweetened Dried Mango has 8.6 times more energy per 100g than Cooked Frozen Carrots. It has high energy density when compared to other foods. Boiled and Drained Frozen Carrots having low energy density.

Discover which food has more nutrients per 500 calories - Sweetened Dried Mango or Cooked Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Mango	3%	3%	94%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Sweetened Dried Mango	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.85g	9.47% 9.2g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	5.07% 1.62g	32g per day for Men 19-50 years
Omega 3	15.8% 0.25g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.096g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	80.4% 104g	130g per day for Men 19-50 years
Sugars	143% 104g	76% 55g	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	5.2% 3.8g	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	% 4.86g	g per day for Men 19-50 years
Sucrose	NA	% 46.5g	g per day for Men 19-50 years
Fiber	9.9% 3.76g	117% 44.6g	38g per day for Men 19-50 years
Protein	6.86% 3.84g	14% 7.84g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Mango	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	11.7% 105μg	1270% 11432μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	33.8% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.13mg	35% 5.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	47% 2.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.3% 0.52mg	87.3% 1.14mg	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	26.6% 107μg	37% 149μg	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	73.7% 66.3mg	34.5% 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	42% 6.3mg	91% 13.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.2% 20.7μg	153% 184μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Mango	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	0% 0mg	47.3% 473mg	1000mg per day for Men 19-50 years
Copper	52.2% 0.47mg	123% 1.1mg	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	4.5% 0.36mg	89.5% 7.16mg	8mg per day for Men 19-50 years
Magnesium	7.46% 31.3mg	35.4% 149mg	420mg per day for Men 19-50 years
Manganese	681% 15.7mg	98% 2.26mg	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	11% 78.4mg	60% 419mg	700mg per day for Men 19-50 years
Potassium	13% 437mg	76.3% 2595mg	3400mg per day for Men 19-50 years
Selenium	6% 3.3μg	14.7% 8.1μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	53% 797mg	1500mg per day for Men 19-50 years
Zinc	4.27% 0.47mg	43% 4.73mg	11mg per day for Men 19-50 years
Water	0.7% 26g	33% 1221g	3700g per day for Men 19-50 years

Sweetened Dried Mango VS Cooked Frozen Carrots Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sweetened Dried Mango or Cooked Frozen Carrots?

Lets compare vitamin content per 500 calories of Sweetened Dried Mango vs Cooked Frozen Carrots:

• 500 calories of Sweetened Dried Mango have 2.1 times more Vitamin C than Cooked Frozen Carrots.
• While 500 kcal of Boiled and Drained Frozen Carrots contain 108.9 times more Vitamin A, 4.2 times more Vitamin B1, 3.8 times more Vitamin B2, 1.8 times more Vitamin B3, 2.2 times more Vitamin B6, 1.4 times more Vitamin B9, 2.2 times more Vitamin E and 8.9 times more Vitamin K than Sweetened Dried Mango.
• 500 calories of Sweetened Dried Mango have insufficient amounts of Vitamin B1
• Both Sweetened Dried Mango as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Sweetened Dried Mango vs Cooked Frozen Carrots:

• 500 calories of Sweetened Dried Mango have 6.9 times more Manganese than Cooked Frozen Carrots.
• While 500 kcal of Boiled and Drained Frozen Carrots contain more Calcium, 2.4 times more Copper, 19.9 times more Iron, 4.7 times more Magnesium, 5.3 times more Phosphorus, 5.9 times more Potassium, 2.5 times more Selenium, 3.1 times more Sodium, 10.1 times more Zinc and 46.9 times more Water than Sweetened Dried Mango.
• 500 calories of Sweetened Dried Mango lack sufficient amounts of Calcium, Iron, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sweetened Dried Mango have 1.9 times more Sugars than Cooked Frozen Carrots.
• While 500 kcal of Boiled and Drained Frozen Carrots contain 2.4 times more Omega 3, 40.8 times more Omega 6, 11.9 times more Fiber and 2 times more Protein than Sweetened Dried Mango.
• Both Sweetened Dried Mango and Cooked Frozen Carrots offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Sweetened Dried Mango provide inadequate amounts of Omega 6, Fiber and Protein