Comparing Nutrients in 500 calories Sweetened Dried Mango VS Frozen Carrots

Weight per 500 calories

• Sweetened Dried Mango: 157g
• Frozen Carrots: 1389g

Sweetened Dried Mango has 8.9 times more energy per 100g than Frozen Carrots. It has high energy density when compared to other foods. Frozen Carrots, Unprepared having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Mango	3%	3%	94%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Sweetened Dried Mango	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	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	15.8% 0.25g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.096g	20% 3.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	84.4% 110g	130g per day for Men 19-50 years
Sugars	143% 104g	91% 66g	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	5.94% 4.3g	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	% 5.56g	g per day for Men 19-50 years
Sucrose	NA	% 56.3g	g per day for Men 19-50 years
Fiber	9.9% 3.76g	121% 46g	38g per day for Men 19-50 years
Protein	6.86% 3.84g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Mango	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	11.7% 105μg	1096% 9861μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.13mg	40.3% 6.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.3% 0.52mg	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	26.6% 107μg	34.7% 139μg	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	38.6% 34.7mg	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	52.8% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.2% 20.7μg	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Mango	Frozen Carrots	Recommended Dietary Allowance
Calcium	0% 0mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	52.2% 0.47mg	114% 1.03mg	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	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	7.46% 31.3mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	681% 15.7mg	103% 2.38mg	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	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	13% 437mg	96% 3264mg	3400mg per day for Men 19-50 years
Selenium	6% 3.3μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	63% 944mg	1500mg per day for Men 19-50 years
Zinc	4.27% 0.47mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	0.7% 26g	33.8% 1251g	3700g per day for Men 19-50 years

Sweetened Dried Mango VS Frozen Carrots Nutrients Per 500 Kcal

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

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

• 500 calories of Sweetened Dried Mango have 1.9 times more Vitamin C than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 93.9 times more Vitamin A, 6.3 times more Vitamin B1, 3.9 times more Vitamin B2, 2.1 times more Vitamin B3, 2.5 times more Vitamin B6, 1.3 times more Vitamin B9, 1.3 times more Vitamin E and 11.8 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 Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Sweetened Dried Mango have 6.6 times more Manganese than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain more Calcium, 2.2 times more Copper, 17 times more Iron, 5.3 times more Magnesium, 5.8 times more Phosphorus, 7.5 times more Potassium, 3 times more Selenium, 3.7 times more Sodium, 9.7 times more Zinc and 48.1 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 1.6 times more Sugars than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 35.9 times more Omega 6, 12.2 times more Fiber and 2.8 times more Protein than Sweetened Dried Mango.
• Both Sweetened Dried Mango and Frozen Carrots offer comparable quantities of Energy, Omega 3 and Carbohydrate per 500 calories.
• 500 calories of Sweetened Dried Mango provide inadequate amounts of Omega 6, Fiber and Protein