Comparing Nutrients in 500 calories Canned Mango Nectar VS Almonds

Weight per 500 calories

• Canned Mango Nectar: 980g
• Almonds: 86.4g

Almonds have 11.4 times more energy per unit of mass than Canned Mango Nectar, which is very high in comparison to other foods. Canned Mango Nectar having low energy density.

Which food has more nutrients per 500 calories - Canned Mango Nectar or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Canned Mango Nectar	1%	1%	98%
Almonds	14%	72%	14%

Macro Nutrients

	Canned Mango Nectar	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	4.9% 0.078g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	168% 122g	5.2% 3.76g	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	75% 54.5g	0.13% 0.095g	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	% 52g	% 0.15g	g per day for Men 19-50 years
Sucrose	% 10g	% 3.4g	g per day for Men 19-50 years
Fiber	7.74% 2.94g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	1.93% 1.08g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Canned Mango Nectar	Almonds	Recommended Dietary Allowance
Vitamin A	38% 343μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.45% 0.029mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.26% 0.029mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.69mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68.6μg	9.5% 38μg	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	166% 149mg	0% 0mg	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	13.7% 2.06mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.54% 7.84μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mango Nectar	Almonds	Recommended Dietary Allowance
Calcium	16.7% 167mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	99% 0.89mg	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	44% 3.53mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	7% 29.4mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	2.8% 19.6mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	7.13% 3.92μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	3.27% 49mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	23% 849g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Mango Nectar vs Almonds:

• Canned Mango Nectar has more Vitamin A, 1.7 times more Vitamin B5, 1.2 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 6 times more Vitamin B1, 33.4 times more Vitamin B2, 4 times more Vitamin B3 and 10.8 times more Vitamin E than Canned Mango Nectar.
• Both Canned Mango Nectar as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Mango Nectar vs Almonds:

• Canned Mango Nectar has 223 times more Water than Almonds.
• While Almonds contain 1.4 times more Calcium, 6.1 times more Copper, 7.9 times more Magnesium, 6.9 times more Manganese, 21.2 times more Phosphorus, 2.7 times more Potassium and 13.7 times more Zinc than Canned Mango Nectar.
• Both Canned Mango Nectar and Almonds have similar amounts of Iron and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Mango Nectar has 6.9 times more Carbohydrate, 32.5 times more Sugars and 573.8 times more Fructose than Almonds.
• While Almonds contain 73.3 times more Fat, 23.9 times more Saturated Fat, 361.8 times more Omega 6, 3.7 times more Fiber and 16.9 times more Protein than Canned Mango Nectar.
• Both Canned Mango Nectar and Almonds have similar amounts of Energy per 500 kcal.
• Both Canned Mango Nectar as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.