Comparing Nutrients in 7 ounces Canned Mango Nectar VS Bottled Pomegranate Juice

Macros Ratio

	Protein	Fat	Carbs
Canned Mango Nectar	1%	1%	98%
Bottled Pomegranate Juice	1%	5%	94%

Macro Nutrients

	Canned Mango Nectar	Bottled Pomegranate Juice	Recommended Dietary Allowance
Energy	3.5% 101kcal	3.7% 107kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.48% 0.15g	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	0.58% 0.099g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	20% 26g	130g per day for Men 19-50 years
Sugars	34% 24.7g	34.6% 25g	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	17.4% 12.6g	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	% 12.5g	g per day for Men 19-50 years
Sucrose	% 2.02g	% 0g	g per day for Men 19-50 years
Fiber	1.57% 0.6g	0.52% 0.2g	38g per day for Men 19-50 years
Protein	0.39% 0.22g	0.53% 0.3g	56g per day for Men 19-50 years

Vitamins

	Canned Mango Nectar	Bottled Pomegranate Juice	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	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.46% 0.006mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.99% 0.16mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.78% 0.14mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	6.1% 0.079mg	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	12% 47.6μg	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	0.22% 0.2mg	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	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	17% 20.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mango Nectar	Bottled Pomegranate Juice	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	3.3% 0.03mg	4.63% 0.042mg	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	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	1.4% 5.95mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	2.4% 0.056mg	8.2% 0.19mg	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	3.1% 22mg	700mg per day for Men 19-50 years
Potassium	1.4% 47.6mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	1.62% 0.18mg	11mg per day for Men 19-50 years
Water	4.65% 172g	4.6% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Mango Nectar vs Bottled Pomegranate Juice:

• Canned Mango Nectar has more Vitamin A and 152 times more Vitamin C than Bottled Pomegranate Juice.
• While Bottled Pomegranate Juice contains 5 times more Vitamin B1, 5 times more Vitamin B2, 2.9 times more Vitamin B3, 4.1 times more Vitamin B5, 2.7 times more Vitamin B6, 3.4 times more Vitamin B9, 1.8 times more Vitamin E and 13 times more Vitamin K than Canned Mango Nectar.
• Both Canned Mango Nectar as well as Bottled Pomegranate Juice have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Mango Nectar vs Bottled Pomegranate Juice:

• Canned Mango Nectar has 1.5 times more Calcium and 3.6 times more Iron than Bottled Pomegranate Juice.
• While Bottled Pomegranate Juice contains 1.4 times more Copper, 2.3 times more Magnesium, 3.4 times more Manganese, 5.5 times more Phosphorus and 8.9 times more Potassium than Canned Mango Nectar.
• Both Canned Mango Nectar and Bottled Pomegranate Juice have similar amounts of Water per 7 oz.
• Both Canned Mango Nectar as well as Bottled Pomegranate Juice have insufficient amounts of Selenium and Zinc in 7 oz.

Comparison of macro-nutrients per 7 ounces:

Both Canned Mango Nectar and Bottled Pomegranate Juice have similar amounts of macro-nutrients per 7 oz
• Both Canned Mango Nectar and Bottled Pomegranate Juice have similar amounts of Energy, Carbohydrate, Sugars and Fructose per 7 oz.
• Both Canned Mango Nectar as well as Bottled Pomegranate Juice have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose, Sucrose, Fiber and Protein in 7 oz.