Comparing Nutrients in 500 calories Mangos VS Stewed Canned Tomatoes

Weight per 500 calories

• Mangos: 833g
• Stewed Canned Tomatoes: 1923g

Mangos have 2.3 times more energy per 100g than Stewed Canned Tomatoes. It has low energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Mangos or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Mangos	5%	5%	90%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Mangos	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.26% 3.17g	3.77% 3.65g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	26.6% 0.43g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	8.37% 1.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	92% 119g	130g per day for Men 19-50 years
Sugars	157% 114g	93% 67.7g	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	50% 36g	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	% 31.3g	g per day for Men 19-50 years
Sucrose	% 58g	% 0.38g	g per day for Men 19-50 years
Fiber	35% 13.3g	50.6% 19.2g	38g per day for Men 19-50 years
Protein	12.2% 6.83g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Mangos	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	50% 450μg	19.2% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.4% 0.23mg	73.7% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	51.8% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.58mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.64mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.3% 0.99mg	25% 0.33mg	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	24% 96μg	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	169% 152mg	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	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	38.5% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mangos	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	9.17% 92mg	65.4% 654mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	239% 2.15mg	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	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	49.3% 1.13mg	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	55% 385mg	700mg per day for Men 19-50 years
Potassium	41% 1400mg	117% 3981mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	0.56% 8.33mg	283% 4250mg	1500mg per day for Men 19-50 years
Zinc	6.8% 0.75mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	18.8% 696g	47.6% 1760g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Mangos vs Stewed Canned Tomatoes:

• Raw Mangos have 2.6 times more Vitamin A, 3 times more Vitamin B6, 3.7 times more Vitamin B9 and 2 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 3.8 times more Vitamin B1, 2.1 times more Vitamin B2, 2.5 times more Vitamin B3, 1.3 times more Vitamin B5, 2.1 times more Vitamin E and 1.3 times more Vitamin K than Raw Mangos.
• Both Raw Mangos as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Mangos vs Stewed Canned Tomatoes:

• Stewed Canned Ripe Red Tomatoes contain 7.1 times more Calcium, 2.3 times more Copper, 19.2 times more Iron, 2.8 times more Magnesium, 2.2 times more Manganese, 3.3 times more Phosphorus, 2.8 times more Potassium, 2.3 times more Selenium, 510 times more Sodium, 4.4 times more Zinc and 2.5 times more Water than Raw Mangos.

Comparison of macro-nutrients per 500 calories:

• Raw Mangos have 7.4 times more Omega 3 and 1.7 times more Sugars than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 9 times more Omega 6, 1.4 times more Fiber and 2.6 times more Protein than Raw Mangos.
• Both Raw Mangos and Stewed Canned Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Fructose per 500 kcal.
• Both Raw Mangos as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.