Comparing Nutrients in 100 grams Mammy-apple VS Sweetened Dried Mango

Macros Ratio

	Protein	Fat	Carbs
Mammy-apple	4%	8%	88%
Sweetened Dried Mango	3%	3%	94%

Macro Nutrients

	Mammy-apple	Sweetened Dried Mango	Recommended Dietary Allowance
Energy	1.76% 51kcal	11% 319kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	0% 0g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.079g	0.36% 0.061g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.6% 12.5g	60.4% 78.6g	130g per day for Men 19-50 years
Sugars	NA	91% 66.3g	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	7.9% 3g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	0.89% 0.5g	4.38% 2.45g	56g per day for Men 19-50 years

Vitamins

	Mammy-apple	Sweetened Dried Mango	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	7.44% 67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.67% 0.02mg	5.17% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.06% 0.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	25.7% 0.33mg	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	3.5% 14μg	17% 68μg	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	15.6% 14mg	47% 42.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	26.8% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mammy-apple	Sweetened Dried Mango	Recommended Dietary Allowance
Calcium	1.1% 11mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	9.56% 0.086mg	33.3% 0.3mg	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	8.75% 0.7mg	2.88% 0.23mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	NA	435% 10mg	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	1.57% 11mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	1.4% 47mg	8.2% 279mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	3.8% 2.1μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	11% 162mg	1500mg per day for Men 19-50 years
Zinc	0.91% 0.1mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	2.33% 86.2g	0.45% 16.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Mammy-apple vs Sweetened Dried Mango:

• Sweetened Dried Mango contains 5.6 times more Vitamin A, 3.1 times more Vitamin B1, 2.1 times more Vitamin B2, 5 times more Vitamin B3, 3.3 times more Vitamin B6, 4.9 times more Vitamin B9 and 3 times more Vitamin C than Raw Mammy-apple.
• Both Raw Mammy-apple as well as Sweetened Dried Mango have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Mammy-apple vs Sweetened Dried Mango:

• Raw Mammy-apple has more Calcium, 3 times more Iron and 5.2 times more Water than Sweetened Dried Mango.
• While Sweetened Dried Mango contains 3.5 times more Copper, 4.5 times more Phosphorus, 5.9 times more Potassium, 3.5 times more Selenium, 10.8 times more Sodium and 3 times more Zinc than Raw Mammy-apple.
• Both Raw Mammy-apple and Sweetened Dried Mango have similar amounts of Magnesium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Mammy-apple has 1.3 times more Fiber than Sweetened Dried Mango.
• While Sweetened Dried Mango contains 6.3 times more Energy, 2.4 times more Fat, more Omega 3, 6.3 times more Carbohydrate and 4.9 times more Protein than Raw Mammy-apple.
• Both Raw Mammy-apple as well as Sweetened Dried Mango have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 g.