Comparing Nutrients in 500 calories Mangos VS Mangosteen, canned, syrup pack

Weight per 500 calories

• Mangos: 833g
• Mangosteen, canned, syrup pack: 685g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 500 calories - Mangos or Mangosteen, canned, syrup pack?

Macros Ratio

	Protein	Fat	Carbs
Mangos	5%	5%	90%
Mangosteen, canned, syrup pack	2%	7%	91%

Macro Nutrients

	Mangos	Mangosteen, canned, syrup pack	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.26% 3.17g	4.1% 3.97g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	NA	32g per day for Men 19-50 years
Omega 3	26.6% 0.43g	NA	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	94% 123g	130g per day for Men 19-50 years
Sugars	157% 114g	NA	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	53.8% 39g	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	% 16.8g	NA	g per day for Men 19-50 years
Sucrose	% 58g	NA	g per day for Men 19-50 years
Fiber	35% 13.3g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	12.2% 6.83g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Mangos	Mangosteen, canned, syrup pack	Recommended Dietary Allowance
Vitamin A	50% 450μg	1.52% 13.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.4% 0.23mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.58mg	12.2% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.64mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.3% 0.99mg	9.5% 0.12mg	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	89.6% 358μg	53% 212μg	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	337% 303mg	22% 20mg	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	50% 7.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mangos	Mangosteen, canned, syrup pack	Recommended Dietary Allowance
Calcium	9.17% 92mg	8.2% 82mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	52.5% 0.47mg	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	16.7% 1.33mg	25.7% 2.05mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	21.2% 89mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	30.4% 0.7mg	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	16.7% 117mg	7.83% 54.8mg	700mg per day for Men 19-50 years
Potassium	41% 1400mg	9.67% 329mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	NA	55μg per day for Men 19-50 years
Sodium	0.56% 8.33mg	3.2% 48mg	1500mg per day for Men 19-50 years
Zinc	6.8% 0.75mg	13% 1.44mg	11mg per day for Men 19-50 years
Water	18.8% 696g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Mangos vs Mangosteen, canned, syrup pack:

• Raw Mangos have 32.9 times more Vitamin A, 2.8 times more Vitamin B3, 7.5 times more Vitamin B5, 8 times more Vitamin B6, 1.7 times more Vitamin B9 and 15.3 times more Vitamin C than Mangosteen, canned, syrup pack.
• While Mangosteen, canned, syrup pack contains 1.6 times more Vitamin B1 than Raw Mangos.
• Both Raw Mangos and Mangosteen, canned, syrup pack have similar amounts of Vitamin B2 per 500 kcal.
• Both Raw Mangos as well as Mangosteen, canned, syrup pack have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Mangos vs Mangosteen, canned, syrup pack:

• Raw Mangos have 2 times more Copper, 2.1 times more Phosphorus, 4.3 times more Potassium and 1.3 times more Water than Mangosteen, canned, syrup pack.
• While Mangosteen, canned, syrup pack contains 1.5 times more Iron, 1.3 times more Manganese and 1.9 times more Zinc than Raw Mangos.
• Both Raw Mangos and Mangosteen, canned, syrup pack have similar amounts of Calcium and Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Mangos have 2.4 times more Protein than Mangosteen, canned, syrup pack.
• Both Raw Mangos and Mangosteen, canned, syrup pack have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Raw Mangos as well as Mangosteen, canned, syrup pack have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.