Comparing Nutrients in 500 calories Almond paste VS Sweetened Dried Mango

Weight per 500 calories

• Almond paste: 109g
• Sweetened Dried Mango: 157g

Almond paste has 1.4 times more energy per 100g than Sweetened Dried Mango. It has very high energy density when compared to other foods. Sweetened Dried Mango having high energy density.

Discover which food has more nutrients per 500 calories - Almond paste or Sweetened Dried Mango?

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Sweetened Dried Mango	3%	3%	94%

Macro Nutrients

	Almond paste	Sweetened Dried Mango	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	31.2% 30.3g	1.9% 1.85g	97g per day for Men 19-50 years
Saturated Fat	8.97% 2.87g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	15.8% 0.25g	1.6g per day for Men 19-50 years
Omega 6	36% 6.1g	0.56% 0.096g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	95% 123g	130g per day for Men 19-50 years
Sugars	54.6% 39.6g	143% 104g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13.8% 5.24g	9.9% 3.76g	38g per day for Men 19-50 years
Protein	17.5% 9.83g	6.86% 3.84g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Sweetened Dried Mango	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.7% 105μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.46% 0.09mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.8% 0.45mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.7% 1.55mg	19.6% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.47% 0.12mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.02% 0.039mg	40.3% 0.52mg	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	20% 79.7μg	26.6% 107μg	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	0.12% 0.11mg	73.7% 66.3mg	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	99% 14.8mg	42% 6.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	17.2% 20.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Sweetened Dried Mango	Recommended Dietary Allowance
Calcium	18.8% 188mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	55% 0.5mg	52.2% 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	22% 1.75mg	4.5% 0.36mg	8mg per day for Men 19-50 years
Magnesium	33.8% 142mg	7.46% 31.3mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	681% 15.7mg	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	40.2% 282mg	11% 78.4mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	13% 437mg	3400mg per day for Men 19-50 years
Selenium	8.34% 4.6μg	6% 3.3μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.83mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	4.27% 0.47mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	0.7% 26g	3700g per day for Men 19-50 years

Almond Paste VS Sweetened Dried Mango Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Almond paste or Sweetened Dried Mango?

Lets compare vitamin content per 500 calories of Almond paste vs Sweetened Dried Mango:

• 500 calories of Almond paste have 3.4 times more Vitamin B2 and 2.3 times more Vitamin E than Sweetened Dried Mango.
• While 500 kcal of Sweetened Dried Mango contain more Vitamin A, 2 times more Vitamin B3, 13.3 times more Vitamin B6, 1.3 times more Vitamin B9, 607.3 times more Vitamin C and more Vitamin K than Almond paste.
• 500 calories of Almond paste have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6, Vitamin C and Vitamin K
• Both Almond paste as well as Sweetened Dried Mango have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Almond paste vs Sweetened Dried Mango:

• 500 calories of Almond paste have more Calcium, 4.8 times more Iron, 4.5 times more Magnesium, 3.6 times more Phosphorus and 3.4 times more Zinc than Sweetened Dried Mango.
• While 500 kcal of Sweetened Dried Mango contain 16.8 times more Manganese, 1.3 times more Potassium and 25.8 times more Sodium than Almond paste.
• Both Almond paste and Sweetened Dried Mango contain similar levels of Copper per 500 calories.
• 500 calories of Sweetened Dried Mango lack sufficient amounts of Calcium, Iron, Magnesium and Zinc
• Both Almond paste as well as Sweetened Dried Mango lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Almond paste have 16.4 times more Fat, 63.7 times more Omega 6, 1.4 times more Fiber and 2.6 times more Protein than Sweetened Dried Mango.
• While 500 kcal of Sweetened Dried Mango contain 2.4 times more Carbohydrate and 2.6 times more Sugars than Almond paste.
• Both Almond paste and Sweetened Dried Mango offer comparable quantities of Energy and Omega 3 per 500 calories.
• 500 calories of Sweetened Dried Mango provide inadequate amounts of Omega 6, Fiber and Protein