Comparing Nutrients in 500 calories Sweetened Dried Mango VS Tomato Puree

Weight per 500 calories

• Sweetened Dried Mango: 157g
• Tomato Puree: 1316g

Sweetened Dried Mango has 8.4 times more energy per 100g than Tomato Puree. It has high energy density when compared to other foods. Canned Tomato Puree having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Mango	3%	3%	94%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Sweetened Dried Mango	Tomato Puree	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.85g	2.85% 2.76g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	15.8% 0.25g	3.3% 0.053g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.096g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	91% 118g	130g per day for Men 19-50 years
Sugars	143% 104g	87.7% 63.6g	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	43% 31.3g	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	% 32.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	9.9% 3.76g	65.8% 25g	38g per day for Men 19-50 years
Protein	6.86% 3.84g	38.8% 21.7g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Mango	Tomato Puree	Recommended Dietary Allowance
Vitamin A	11.7% 105μg	38% 342μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	27.4% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.13mg	121% 19.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.3% 0.52mg	128% 1.66mg	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	36% 145μg	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	155% 139mg	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	173% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.2% 20.7μg	37.3% 44.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Mango	Tomato Puree	Recommended Dietary Allowance
Calcium	0% 0mg	23.7% 237mg	1000mg per day for Men 19-50 years
Copper	52.2% 0.47mg	420% 3.78mg	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	293% 23.4mg	8mg per day for Men 19-50 years
Magnesium	7.46% 31.3mg	72% 303mg	420mg per day for Men 19-50 years
Manganese	681% 15.7mg	97% 2.22mg	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	75% 526mg	700mg per day for Men 19-50 years
Potassium	13% 437mg	170% 5776mg	3400mg per day for Men 19-50 years
Selenium	6% 3.3μg	16.7% 9.2μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	24.6% 368mg	1500mg per day for Men 19-50 years
Zinc	4.27% 0.47mg	43% 4.74mg	11mg per day for Men 19-50 years
Water	0.7% 26g	31.3% 1156g	3700g per day for Men 19-50 years

Sweetened Dried Mango VS Tomato Puree Nutrients Per 500 Kcal

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

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

• 500 kcal of Canned Tomato Puree contain 3.3 times more Vitamin A, 3.4 times more Vitamin B1, 7.9 times more Vitamin B2, 6.2 times more Vitamin B3, 3.2 times more Vitamin B6, 1.4 times more Vitamin B9, 2.1 times more Vitamin C, 4.1 times more Vitamin E and 2.2 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 Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Sweetened Dried Mango vs Tomato Puree:

• 500 calories of Sweetened Dried Mango have 7 times more Manganese than Tomato Puree.
• While 500 kcal of Canned Tomato Puree contain more Calcium, 8 times more Copper, 65 times more Iron, 9.7 times more Magnesium, 6.7 times more Phosphorus, 13.2 times more Potassium, 2.8 times more Selenium, 1.5 times more Sodium, 10.1 times more Zinc and 44.4 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 4.8 times more Omega 3 and 1.6 times more Sugars than Tomato Puree.
• While 500 kcal of Canned Tomato Puree contain 6.6 times more Fiber and 5.7 times more Protein than Sweetened Dried Mango.
• Both Sweetened Dried Mango and Tomato Puree offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Sweetened Dried Mango provide inadequate amounts of Fiber and Protein
• 500 calories of Tomato Puree provide inadequate amounts of Omega 3
• Both Sweetened Dried Mango as well as Canned Tomato Puree provide inadequate amounts of Omega 6 in 500 calories.