Comparing Nutrients in 500 calories Sweetened Dried Mango VS Almond paste

Weight per 500 calories

• Sweetened Dried Mango: 157g
• Almond paste: 109g

Almond paste has 1.4 times more energy per unit of mass than Sweetened Dried Mango, which is very high in comparison to other foods. Sweetened Dried Mango having high energy density.

Discover which food has more nutrients per 500 calories - Sweetened Dried Mango or Almond paste?

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Mango	3%	3%	94%
Almond paste	8%	52%	40%

Macro Nutrients

	Sweetened Dried Mango	Almond paste	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.85g	31.2% 30.3g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	8.97% 2.87g	32g per day for Men 19-50 years
Omega 3	15.8% 0.25g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.096g	36% 6.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	40% 52g	130g per day for Men 19-50 years
Sugars	143% 104g	54.6% 39.6g	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	9.9% 3.76g	13.8% 5.24g	38g per day for Men 19-50 years
Protein	6.86% 3.84g	17.5% 9.83g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Mango	Almond paste	Recommended Dietary Allowance
Vitamin A	11.7% 105μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	7.46% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	34.8% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.13mg	9.7% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.47% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.3% 0.52mg	3.02% 0.039mg	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	20% 79.7μg	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	0.12% 0.11mg	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	99% 14.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.2% 20.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Mango	Almond paste	Recommended Dietary Allowance
Calcium	0% 0mg	18.8% 188mg	1000mg per day for Men 19-50 years
Copper	52.2% 0.47mg	55% 0.5mg	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	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	7.46% 31.3mg	33.8% 142mg	420mg per day for Men 19-50 years
Manganese	681% 15.7mg	40.6% 0.93mg	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	40.2% 282mg	700mg per day for Men 19-50 years
Potassium	13% 437mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	6% 3.3μg	8.34% 4.6μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	0.66% 9.83mg	1500mg per day for Men 19-50 years
Zinc	4.27% 0.47mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.7% 26g	0.42% 15.4g	3700g per day for Men 19-50 years

Sweetened Dried Mango VS Almond Paste Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sweetened Dried Mango or Almond paste?

Lets compare vitamin content per 500 calories of Sweetened Dried Mango vs Almond paste:

• 500 calories of Sweetened Dried Mango have more Vitamin A, 2 times more Vitamin B3, 13.3 times more Vitamin B6, 1.3 times more Vitamin B9, 607.3 times more Vitamin C and more Vitamin K than Almond paste.
• While 500 kcal of Almond paste contain 3.4 times more Vitamin B2 and 2.3 times more Vitamin E than Sweetened Dried Mango.
• 500 calories of Almond paste have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6, Vitamin C and Vitamin K
• Both Sweetened Dried Mango as well as Almond paste have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Sweetened Dried Mango vs Almond paste:

• 500 calories of Sweetened Dried Mango have 16.8 times more Manganese, 1.3 times more Potassium and 25.8 times more Sodium than Almond paste.
• While 500 kcal of Almond paste contain more Calcium, 4.8 times more Iron, 4.5 times more Magnesium, 3.6 times more Phosphorus and 3.4 times more Zinc than Sweetened Dried Mango.
• Both Sweetened Dried Mango and Almond paste contain similar levels of Copper per 500 calories.
• 500 calories of Sweetened Dried Mango lack sufficient amounts of Calcium, Iron, Magnesium and Zinc
• Both Sweetened Dried Mango as well as Almond paste lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sweetened Dried Mango have 2.4 times more Carbohydrate and 2.6 times more Sugars than Almond paste.
• While 500 kcal of Almond paste contain 16.4 times more Fat, 63.7 times more Omega 6, 1.4 times more Fiber and 2.6 times more Protein than Sweetened Dried Mango.
• Both Sweetened Dried Mango and Almond paste offer comparable quantities of Energy and Omega 3 per 500 calories.
• 500 calories of Sweetened Dried Mango provide inadequate amounts of Omega 6, Fiber and Protein