Comparing Nutrients in 7 ounces Mangos VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Mangos	5%	5%	90%
Almonds	14%	72%	14%

Macro Nutrients

	Mangos	Almonds	Recommended Dietary Allowance
Energy	4.1% 119kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.7g	33% 42.8g	130g per day for Men 19-50 years
Sugars	37.4% 27g	12% 8.63g	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	13% 9.3g	0.3% 0.22g	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	% 4g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 14g	% 7.84g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	65.3% 25g	38g per day for Men 19-50 years
Protein	2.9% 1.63g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Mangos	Almonds	Recommended Dietary Allowance
Vitamin A	12% 107μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.63% 0.056mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.3% 1.33mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.8% 0.39mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21.3% 85.3μg	22% 87.3μg	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	80.3% 72.2mg	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	12% 1.8mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mangos	Almonds	Recommended Dietary Allowance
Calcium	2.2% 22mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	24.5% 0.22mg	227% 2.05mg	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	3.97% 0.32mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	5.44% 0.13mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.97% 27.8mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.62% 0.18mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	4.48% 166g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Mangos vs Almonds:

• Raw Mangos have more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 7.3 times more Vitamin B1, 29.9 times more Vitamin B2, 5.4 times more Vitamin B3, 2.4 times more Vitamin B5 and 28.5 times more Vitamin E than Raw Mangos.
• Both Raw Mangos and Almonds have similar amounts of Vitamin B6 and Vitamin B9 per 7 oz.
• Both Raw Mangos as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Mangos vs Almonds:

• Raw Mangos have 18.9 times more Water than Almonds.
• While Almonds contain 24.5 times more Calcium, 9.3 times more Copper, 23.2 times more Iron, 27 times more Magnesium, 34.6 times more Manganese, 34.4 times more Phosphorus, 4.4 times more Potassium, 6.8 times more Selenium and 34.7 times more Zinc than Raw Mangos.

Comparison of macro-nutrients per 7 ounces:

• Raw Mangos have 17 times more Omega 3, 3.1 times more Sugars and 42.5 times more Fructose than Almonds.
• While Almonds contain 9.7 times more Energy, 131.4 times more Fat, 41.3 times more Saturated Fat, 648.6 times more Omega 6, 1.4 times more Carbohydrate, 7.8 times more Fiber and 25.8 times more Protein than Raw Mangos.
• Both Raw Mangos as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.