Comparing Nutrients in 7 ounces Canned Mango Nectar VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Mango Nectar	1%	1%	98%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Canned Mango Nectar	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	3.5% 101kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.035% 0.006g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	27% 35g	130g per day for Men 19-50 years
Sugars	34% 24.7g	12.5% 9.03g	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	15.2% 11g	0% 0g	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	% 10.5g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 2.02g	% 8.7g	g per day for Men 19-50 years
Fiber	1.57% 0.6g	55% 21g	38g per day for Men 19-50 years
Protein	0.39% 0.22g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Canned Mango Nectar	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	7.7% 69.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.5% 0.006mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.46% 0.006mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.99% 0.16mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.78% 0.14mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	18% 0.23mg	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	3.47% 14μg	13.4% 53.6μg	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	33.5% 30mg	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	2.78% 0.42mg	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mango Nectar	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	3.3% 0.03mg	211% 1.9mg	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	8.93% 0.71mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	1.4% 5.95mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	2.4% 0.056mg	212% 4.9mg	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	0.57% 3.97mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	1.4% 47.6mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	4.65% 172g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Mango Nectar VS Oil Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Mango Nectar versus 7 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Mango Nectar vs Oil Roasted Almonds:

• 7 ounces of Canned Mango Nectar have more Vitamin A and more Vitamin C than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 30.7 times more Vitamin B1, 260.3 times more Vitamin B2, 45.8 times more Vitamin B3, 3.3 times more Vitamin B5, 7.9 times more Vitamin B6, 3.9 times more Vitamin B9 and 123.7 times more Vitamin E than Canned Mango Nectar.
• 7 ounces of Canned Mango Nectar have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Mango Nectar as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Canned Mango Nectar vs Oil Roasted Almonds:

• 7 ounces of Canned Mango Nectar have 30.9 times more Water than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 17.1 times more Calcium, 63.7 times more Copper, 10.2 times more Iron, 91.3 times more Magnesium, 87.9 times more Manganese, 233 times more Phosphorus, 29.1 times more Potassium, 10.3 times more Selenium and 153.5 times more Zinc than Canned Mango Nectar.
• 7 ounces of Canned Mango Nectar lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Mango Nectar have 2.7 times more Sugars and more Fructose than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 11.9 times more Energy, 919.5 times more Fat, 300.6 times more Saturated Fat, 4506.3 times more Omega 6, 1.3 times more Carbohydrate, 35 times more Fiber and 193 times more Protein than Canned Mango Nectar.
• 7 ounces of Canned Mango Nectar provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Canned Mango Nectar as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in seven ounces.