Comparing Nutrients in 7 ounces Sweetened Dried Mango VS Mangosteen, canned, syrup pack

Macros Ratio

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

Macro Nutrients

	Sweetened Dried Mango	Mangosteen, canned, syrup pack	Recommended Dietary Allowance
Energy	22% 633kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	2.4% 2.34g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	1.78% 0.57g	NA	32g per day for Men 19-50 years
Omega 3	20% 0.32g	NA	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	120% 156g	27.3% 35.5g	130g per day for Men 19-50 years
Sugars	181% 132g	NA	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	12.5% 4.76g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	8.7% 4.86g	1.45% 0.81g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Mango	Mangosteen, canned, syrup pack	Recommended Dietary Allowance
Vitamin A	14.8% 133μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	3.55% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.27% 0.064mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51% 0.66mg	2.75% 0.036mg	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	33.7% 135μg	15.4% 61.5μg	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	93% 84mg	6.4% 5.75mg	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	53% 7.98mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Mango	Mangosteen, canned, syrup pack	Recommended Dietary Allowance
Calcium	0% 0mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	15.2% 0.14mg	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	5.7% 0.46mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	863% 20mg	8.8% 0.2mg	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	14% 99mg	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	16.3% 554mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	7.58% 4.17μg	NA	55μg per day for Men 19-50 years
Sodium	21.4% 321mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	0.89% 33g	4.34% 161g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sweetened Dried Mango vs Mangosteen, canned, syrup pack:

• Sweetened Dried Mango has 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 Sweetened Dried Mango and Mangosteen, canned, syrup pack have similar amounts of Vitamin B1 per 7 oz.
• Both Sweetened Dried Mango as well as Mangosteen, canned, syrup pack have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sweetened Dried Mango vs Mangosteen, canned, syrup pack:

• Sweetened Dried Mango has 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.
• While Mangosteen, canned, syrup pack contains more Calcium, 1.3 times more Iron and 4.9 times more Water than Sweetened Dried Mango.

Comparison of macro-nutrients per 7 ounces:

• Sweetened Dried Mango has 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 Sweetened Dried Mango as well as Mangosteen, canned, syrup pack have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.