Comparing Nutrients in 500 calories Tomatoes in Juice with Salt VS Mangos

Weight per 500 calories

• Tomatoes in Juice with Salt: 3125g
• Mangos: 833g

Raw Mangos have 3.8 times more energy per unit of mass than Canned Red Ripe Tomatoes in Tomato Juice with Salt, which is low in comparison to other foods. Tomatoes in Juice with Salt having very low energy density.

Which food has more nutrients per 500 calories - Tomatoes in Juice with Salt or Mangos?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Mangos	5%	5%	90%

Macro Nutrients

	Tomatoes in Juice with Salt	Mangos	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.05% 7.8g	3.26% 3.17g	97g per day for Men 19-50 years
Saturated Fat	3.32% 1.06g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	26.6% 0.43g	1.6g per day for Men 19-50 years
Omega 6	18% 3.03g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.4% 108g	96% 125g	130g per day for Men 19-50 years
Sugars	110% 79.7g	157% 114g	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	56.5% 41g	53.8% 39g	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	% 38.8g	% 16.8g	g per day for Men 19-50 years
Sucrose	% 0g	% 58g	g per day for Men 19-50 years
Fiber	156% 59.4g	35% 13.3g	38g per day for Men 19-50 years
Protein	44% 24.7g	12.2% 6.83g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Mangos	Recommended Dietary Allowance
Vitamin A	69.4% 625μg	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1497% 18mg	19.4% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.7mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22.3mg	35% 5.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.66mg	33% 1.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	267% 3.47mg	76.3% 0.99mg	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	62.5% 250μg	89.6% 358μg	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	438% 394mg	337% 303mg	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	123% 18.4mg	50% 7.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.7% 81.3μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Mangos	Recommended Dietary Allowance
Calcium	103% 1031mg	9.17% 92mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	103% 0.93mg	0.9mg per day for Men 19-50 years
Fluoride	4% 159μg	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	223% 18mg	16.7% 1.33mg	8mg per day for Men 19-50 years
Magnesium	74.4% 313mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	23% 0.53mg	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	76% 531mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	176% 5969mg	41% 1400mg	3400mg per day for Men 19-50 years
Selenium	39.8% 22μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	240% 3594mg	0.56% 8.33mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	6.8% 0.75mg	11mg per day for Men 19-50 years
Water	80% 2961g	18.8% 696g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Tomatoes in Juice with Salt vs Mangos:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 1.4 times more Vitamin A, 77 times more Vitamin B1, 5.4 times more Vitamin B2, 4 times more Vitamin B3, 2.2 times more Vitamin B5, 3.5 times more Vitamin B6, 1.3 times more Vitamin C, 2.5 times more Vitamin E and 2.3 times more Vitamin K than Raw Mangos.
• While Raw Mangos contain 1.4 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Mangos have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tomatoes in Juice with Salt vs Mangos:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 11.3 times more Calcium, 1.8 times more Copper, 13.4 times more Iron, 3.8 times more Magnesium, 4 times more Manganese, 4.6 times more Phosphorus, 4.3 times more Potassium, 4.4 times more Selenium, 431.3 times more Sodium, 5 times more Zinc and 4.3 times more Water than Raw Mangos.

Comparison of macro-nutrients per 500 calories:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 2.5 times more Fat, 19.1 times more Omega 6, 4.5 times more Fiber and 3.6 times more Protein than Raw Mangos.
• While Raw Mangos contain 3.4 times more Omega 3 and 1.4 times more Sugars than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Raw Mangos have similar amounts of Energy, Carbohydrate and Fructose per 500 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Mangos have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.