Comparing Nutrients in 5 ounces Mammy-apple VS Mangos

Macros Ratio

	Protein	Fat	Carbs
Mammy-apple	4%	8%	88%
Mangos	5%	5%	90%

Macro Nutrients

	Mammy-apple	Mangos	Recommended Dietary Allowance
Energy	2.5% 72.3kcal	2.93% 85kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	0.16% 0.027g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.7g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	NA	26.7% 19.4g	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	9.15% 6.63g	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	% 2.85g	g per day for Men 19-50 years
Sucrose	NA	% 9.88g	g per day for Men 19-50 years
Fiber	11% 4.25g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	1.27% 0.71g	2.08% 1.16g	56g per day for Men 19-50 years

Vitamins

	Mammy-apple	Mangos	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	8.5% 76.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	4.14% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	5.93% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.9% 0.15mg	5.6% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	13% 0.17mg	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	4.96% 20μg	15.2% 61μg	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	22% 20mg	57.3% 51.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mammy-apple	Mangos	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	17.5% 0.16mg	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	12.4% 0.99mg	2.83% 0.23mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	NA	3.9% 0.089mg	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	2.23% 15.6mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	1.96% 66.6mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	1.16% 0.13mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.2% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Mammy-apple vs Mangos:

• Raw Mangos contain 4.5 times more Vitamin A, 1.4 times more Vitamin B1, 1.7 times more Vitamin B3, 1.9 times more Vitamin B5, 3.1 times more Vitamin B9 and 2.6 times more Vitamin C than Raw Mammy-apple.
• Both Raw Mammy-apple and Raw Mangos have similar amounts of Vitamin B2 and Vitamin B6 per 5 oz.
• Both Raw Mammy-apple as well as Raw Mangos have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Mammy-apple vs Mangos:

• Raw Mammy-apple has 4.4 times more Iron, 1.6 times more Magnesium and 15 times more Sodium than Raw Mangos.
• While Raw Mangos contain 1.3 times more Copper, 1.3 times more Phosphorus and 3.6 times more Potassium than Raw Mammy-apple.
• Both Raw Mammy-apple and Raw Mangos have similar amounts of Calcium, Selenium and Water per 5 oz.
• Both Raw Mammy-apple as well as Raw Mangos have insufficient amounts of Zinc in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Mammy-apple has 1.9 times more Fiber than Raw Mangos.
• While Raw Mangos contain more Omega 3 and 1.6 times more Protein than Raw Mammy-apple.
• Both Raw Mammy-apple and Raw Mangos have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Raw Mammy-apple as well as Raw Mangos have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.