Comparing Nutrients in 7 ounces Sweetened Dried Mango VS Roasted Almonds

Macros Ratio

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

Macro Nutrients

	Sweetened Dried Mango	Roasted Almonds	Recommended Dietary Allowance
Energy	22% 633kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	2.4% 2.34g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	1.78% 0.57g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	120% 156g	32% 41.7g	130g per day for Men 19-50 years
Sugars	181% 132g	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 9.43g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	57% 21.6g	38g per day for Men 19-50 years
Protein	8.7% 4.86g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Mango	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	14.8% 133μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51% 0.66mg	20.8% 0.27mg	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	27.3% 109μg	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	0% 0mg	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	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Mango	Roasted Almonds	Recommended Dietary Allowance
Calcium	0% 0mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	242% 2.2mg	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	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	863% 20mg	193% 4.43mg	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	134% 935mg	700mg per day for Men 19-50 years
Potassium	16.3% 554mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	7.58% 4.17μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	21.4% 321mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.89% 33g	0.13% 4.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sweetened Dried Mango vs Roasted Almonds:

• Sweetened Dried Mango has more Vitamin A, 2.5 times more Vitamin B6, 1.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 14.1 times more Vitamin B2, 1.8 times more Vitamin B3 and 5.9 times more Vitamin E than Sweetened Dried Mango.
• Both Sweetened Dried Mango and Dry Roasted Almonds have similar amounts of Vitamin B1 per 7 oz.
• Both Sweetened Dried Mango as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sweetened Dried Mango vs Roasted Almonds:

• Sweetened Dried Mango has 4.5 times more Manganese and 54 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 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.
• Both Sweetened Dried Mango and Dry Roasted Almonds have similar amounts of Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Sweetened Dried Mango has 16.1 times more Omega 3, 3.7 times more Carbohydrate and 13.6 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 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.
• Both Sweetened Dried Mango as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.