Comparing Nutrients in 500 calories Sweetened Dried Mango VS Brazilnuts

Weight per 500 calories

• Sweetened Dried Mango: 157g
• Brazilnuts: 76g

Dried Brazilnuts have 2.1 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 Brazilnuts?

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Mango	3%	3%	94%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Sweetened Dried Mango	Brazilnuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.85g	52.5% 51g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	38.3% 12.2g	32g per day for Men 19-50 years
Omega 3	15.8% 0.25g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.096g	109% 18.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	6.85% 8.9g	130g per day for Men 19-50 years
Sugars	143% 104g	2.44% 1.77g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.77g	g per day for Men 19-50 years
Fiber	9.9% 3.76g	15% 5.7g	38g per day for Men 19-50 years
Protein	6.86% 3.84g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Mango	Brazilnuts	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	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	2.04% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.13mg	1.4% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.3% 0.52mg	5.9% 0.077mg	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	4.17% 16.7μg	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	0.59% 0.53mg	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	28.6% 4.3mg	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	Brazilnuts	Recommended Dietary Allowance
Calcium	0% 0mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	52.2% 0.47mg	147% 1.32mg	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	23% 1.84mg	8mg per day for Men 19-50 years
Magnesium	7.46% 31.3mg	68% 285mg	420mg per day for Men 19-50 years
Manganese	681% 15.7mg	40.3% 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	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	13% 437mg	14.7% 500mg	3400mg per day for Men 19-50 years
Selenium	6% 3.3μg	2645% 1454μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	0.15% 2.28mg	1500mg per day for Men 19-50 years
Zinc	4.27% 0.47mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	0.7% 26g	0.07% 2.6g	3700g per day for Men 19-50 years

Sweetened Dried Mango VS Brazilnuts Nutrients Per 500 Kcal

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

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

• 500 calories of Sweetened Dried Mango have more Vitamin A, 5 times more Vitamin B2, 14 times more Vitamin B3, 6.8 times more Vitamin B6, 6.4 times more Vitamin B9, 124.8 times more Vitamin C, 1.5 times more Vitamin E and more Vitamin K than Brazilnuts.
• While 500 kcal of Dried Brazilnuts contain 4.8 times more Vitamin B1 than Sweetened Dried Mango.
• 500 calories of Sweetened Dried Mango have insufficient amounts of Vitamin B1
• 500 calories of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Sweetened Dried Mango as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Sweetened Dried Mango vs Brazilnuts:

• 500 calories of Sweetened Dried Mango have 16.9 times more Manganese and 111.6 times more Sodium than Brazilnuts.
• While 500 kcal of Dried Brazilnuts contain more Calcium, 2.8 times more Copper, 5.1 times more Iron, 9.1 times more Magnesium, 7 times more Phosphorus, 441.9 times more Selenium and 6.6 times more Zinc than Sweetened Dried Mango.
• Both Sweetened Dried Mango and Brazilnuts contain similar levels of Potassium per 500 calories.
• 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 9.2 times more Omega 3, 13.8 times more Carbohydrate and 58.8 times more Sugars than Brazilnuts.
• While 500 kcal of Dried Brazilnuts contain 27.5 times more Fat, 27.2 times more Saturated Fat, 193.3 times more Omega 6, 1.5 times more Fiber and 2.8 times more Protein than Sweetened Dried Mango.
• Both Sweetened Dried Mango and Brazilnuts offer comparable quantities of Energy per 500 calories.
• 500 calories of Sweetened Dried Mango provide inadequate amounts of Omega 6, Fiber and Protein
• 500 calories of Brazilnuts provide inadequate amounts of Omega 3 and Carbohydrate