Comparing Nutrients in 5 ounces Mangosteen, canned, syrup pack VS Sweetened Dried Mango

Macros Ratio

	Protein	Fat	Carbs
Mangosteen, canned, syrup pack	2%	7%	91%
Sweetened Dried Mango	3%	3%	94%

Macro Nutrients

	Mangosteen, canned, syrup pack	Sweetened Dried Mango	Recommended Dietary Allowance
Energy	3.57% 103kcal	15.6% 452kcal	2900kcal per day for Men 19-50 years
Fat	0.85% 0.82g	1.72% 1.67g	97g per day for Men 19-50 years
Saturated Fat	NA	1.27% 0.41g	32g per day for Men 19-50 years
Omega 3	NA	14.3% 0.23g	1.6g per day for Men 19-50 years
Omega 6	NA	0.51% 0.086g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.5% 25.4g	85.7% 111g	130g per day for Men 19-50 years
Sugars	NA	130% 94g	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	6.7% 2.55g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	1.04% 0.58g	6.2% 3.47g	56g per day for Men 19-50 years

Vitamins

	Mangosteen, canned, syrup pack	Sweetened Dried Mango	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.38% 0.077mg	7.32% 0.088mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.9% 0.077mg	9.27% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.53% 0.41mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.91% 0.045mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.96% 0.026mg	36.4% 0.47mg	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	11% 44μg	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	4.57% 4.1mg	66.6% 60mg	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	NA	38% 5.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mangosteen, canned, syrup pack	Sweetened Dried Mango	Recommended Dietary Allowance
Calcium	1.7% 17mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	11% 0.098mg	47.2% 0.43mg	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	5.3% 0.43mg	4.08% 0.33mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	6.3% 0.14mg	616% 14mg	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	1.6% 11.3mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	2% 68mg	11.6% 395mg	3400mg per day for Men 19-50 years
Selenium	NA	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	3.1% 115g	0.64% 23.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Mangosteen, canned, syrup pack vs Sweetened Dried Mango:

• Sweetened Dried Mango contains 33.5 times more Vitamin A, 1.6 times more Vitamin B2, 7 times more Vitamin B3, 18.6 times more Vitamin B6, 2.2 times more Vitamin B9 and 14.6 times more Vitamin C than Mangosteen, canned, syrup pack.
• Both Mangosteen, canned, syrup pack and Sweetened Dried Mango have similar amounts of Vitamin B1 per 5 oz.
• Both Mangosteen, canned, syrup pack as well as Sweetened Dried Mango have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Mangosteen, canned, syrup pack vs Sweetened Dried Mango:

• Mangosteen, canned, syrup pack has more Calcium, 1.3 times more Iron and 4.9 times more Water than Sweetened Dried Mango.
• While Sweetened Dried Mango contains 4.3 times more Copper, 1.5 times more Magnesium, 98 times more Manganese, 6.3 times more Phosphorus, 5.8 times more Potassium, 23.1 times more Sodium and 1.4 times more Zinc than Mangosteen, canned, syrup pack.

Comparison of macro-nutrients per 5 ounces:

• Sweetened Dried Mango contains 4.4 times more Energy, 2 times more Fat, 4.4 times more Carbohydrate, 1.3 times more Fiber and 6 times more Protein than Mangosteen, canned, syrup pack.
• Both Mangosteen, canned, syrup pack as well as Sweetened Dried Mango have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.