Comparing Nutrients in 5 ounces Roasted Almonds VS Sweetened Dried Mango

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Sweetened Dried Mango	3%	3%	94%

Macro Nutrients

	Roasted Almonds	Sweetened Dried Mango	Recommended Dietary Allowance
Energy	29.2% 848kcal	15.6% 452kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	1.72% 1.67g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	1.27% 0.41g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	14.3% 0.23g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	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	23% 29.8g	85.7% 111g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	NA	g per day for Men 19-50 years
Sucrose	% 6.73g	NA	g per day for Men 19-50 years
Fiber	40.7% 15.5g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	53% 29.7g	6.2% 3.47g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Sweetened Dried Mango	Recommended Dietary Allowance
Vitamin A	0% 0μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	7.32% 0.088mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	9.27% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	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	19.5% 78μg	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	0% 0mg	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	226% 34mg	38% 5.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Sweetened Dried Mango	Recommended Dietary Allowance
Calcium	38% 380mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	66% 5.3mg	4.08% 0.33mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	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	95% 668mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	11.6% 395mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.64% 23.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Almonds vs Sweetened Dried Mango:

• Dry Roasted Almonds have 1.2 times more Vitamin B1, 14.1 times more Vitamin B2, 1.8 times more Vitamin B3 and 5.9 times more Vitamin E than Sweetened Dried Mango.
• While Sweetened Dried Mango contains more Vitamin A, 2.5 times more Vitamin B6, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Sweetened Dried Mango have similar amounts of Vitamin B9 per 5 oz.
• Both Dry Roasted Almonds as well as Sweetened Dried Mango have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Roasted Almonds vs Sweetened Dried Mango:

• Dry Roasted Almonds have more Calcium, 3.7 times more Copper, 16.2 times more Iron, 14 times more Magnesium, 9.4 times more Phosphorus, 2.6 times more Potassium and 11 times more Zinc than Sweetened Dried Mango.
• While Sweetened Dried Mango contains 4.5 times more Manganese and 54 times more Sodium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Sweetened Dried Mango have similar amounts of Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Almonds have 1.9 times more Energy, 44.5 times more Fat, 14.3 times more Saturated Fat, 212.2 times more Omega 6, 4.5 times more Fiber and 8.6 times more Protein than Sweetened Dried Mango.
• While Sweetened Dried Mango contains 16.1 times more Omega 3, 3.7 times more Carbohydrate and 13.6 times more Sugars than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Sweetened Dried Mango have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.