Comparing Nutrients in 500 calories Canned Mango Nectar VS Tomatoes

Weight per 500 calories

• Canned Mango Nectar: 980g
• Tomatoes: 2778g

Canned Mango Nectar has 2.8 times more energy per 100g than Tomatoes. It has low energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Mango Nectar	1%	1%	98%
Tomatoes	17%	9%	74%

Macro Nutrients

	Canned Mango Nectar	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	4.9% 0.078g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	83% 108g	130g per day for Men 19-50 years
Sugars	168% 122g	101% 73g	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	52.5% 38g	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	% 34.7g	g per day for Men 19-50 years
Sucrose	% 10g	% 0g	g per day for Men 19-50 years
Fiber	7.74% 2.94g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	1.93% 1.08g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Canned Mango Nectar	Tomatoes	Recommended Dietary Allowance
Vitamin A	38% 343μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.45% 0.029mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.26% 0.029mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.69mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43.4% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68.6μg	104% 417μg	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	423% 381mg	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	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.54% 7.84μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mango Nectar	Tomatoes	Recommended Dietary Allowance
Calcium	16.7% 167mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.6% 64μg	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	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	7% 29.4mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	138% 3.17mg	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	2.8% 19.6mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	7.13% 3.92μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.27% 49mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	23% 849g	71% 2626g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes contain 3.4 times more Vitamin A, 34.9 times more Vitamin B1, 17.9 times more Vitamin B2, 21 times more Vitamin B3, 3.6 times more Vitamin B5, 15.1 times more Vitamin B6, 6.1 times more Vitamin B9, 2.6 times more Vitamin C, 7.3 times more Vitamin E and 28 times more Vitamin K than Canned Mango Nectar.
• Both Canned Mango Nectar as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Canned Mango Nectar has more Selenium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.7 times more Calcium, 11.1 times more Copper, 2.1 times more Iron, 10.4 times more Magnesium, 11.5 times more Manganese, 34 times more Phosphorus, 28 times more Potassium, 2.8 times more Sodium, 24.1 times more Zinc and 3.1 times more Water than Canned Mango Nectar.

Comparison of macro-nutrients per 500 calories:

• Canned Mango Nectar has 1.7 times more Sugars and 1.4 times more Fructose than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 9.4 times more Fat, 75.6 times more Omega 6, 11.3 times more Fiber and 22.7 times more Protein than Canned Mango Nectar.
• Both Canned Mango Nectar and Raw Ripe Red Tomatoes have similar amounts of Energy, Omega 3 and Carbohydrate per 500 kcal.
• Both Canned Mango Nectar as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.