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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

Comparison of macro-nutrients per 7 ounces:

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