Comparing Nutrients in 100 grams Mammy-apple VS Mangos

Macros Ratio

	Protein	Fat	Carbs
Mammy-apple	4%	8%	88%
Mangos	5%	5%	90%

Macro Nutrients

	Mammy-apple	Mangos	Recommended Dietary Allowance
Energy	1.76% 51kcal	2.07% 60kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.079g	0.11% 0.019g	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	11.5% 15g	130g per day for Men 19-50 years
Sugars	NA	19% 13.7g	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	6.46% 4.68g	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	% 2g	g per day for Men 19-50 years
Sucrose	NA	% 6.97g	g per day for Men 19-50 years
Fiber	7.9% 3g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	0.89% 0.5g	1.46% 0.82g	56g per day for Men 19-50 years

Vitamins

	Mammy-apple	Mangos	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	6% 54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.67% 0.02mg	2.33% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	2.92% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	4.2% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.06% 0.1mg	3.94% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	9.15% 0.12mg	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	10.8% 43μg	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	40.4% 36.4mg	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	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.5% 4.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mammy-apple	Mangos	Recommended Dietary Allowance
Calcium	1.1% 11mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	9.56% 0.086mg	12.3% 0.11mg	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% 0.16mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	NA	2.74% 0.063mg	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	2% 14mg	700mg per day for Men 19-50 years
Potassium	1.4% 47mg	4.94% 168mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	0.91% 0.1mg	0.82% 0.09mg	11mg per day for Men 19-50 years
Water	2.33% 86.2g	2.26% 83.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Mammy-apple vs Mangos:

• Raw Mangos contain 4.5 times more Vitamin A, 1.4 times more Vitamin B1, 1.7 times more Vitamin B3, 1.9 times more Vitamin B5, 3.1 times more Vitamin B9 and 2.6 times more Vitamin C than Raw Mammy-apple.
• Both Raw Mammy-apple and Raw Mangos have similar amounts of Vitamin B2 and Vitamin B6 per 100 g.
• Both Raw Mammy-apple as well as Raw Mangos have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Mammy-apple vs Mangos:

• Raw Mammy-apple has 4.4 times more Iron, 1.6 times more Magnesium and 15 times more Sodium than Raw Mangos.
• While Raw Mangos contain 1.3 times more Copper, 1.3 times more Phosphorus and 3.6 times more Potassium than Raw Mammy-apple.
• Both Raw Mammy-apple and Raw Mangos have similar amounts of Calcium, Selenium and Water per 100 g.
• Both Raw Mammy-apple as well as Raw Mangos have insufficient amounts of Zinc in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Mammy-apple has 1.9 times more Fiber than Raw Mangos.
• While Raw Mangos contain more Omega 3 and 1.6 times more Protein than Raw Mammy-apple.
• Both Raw Mammy-apple and Raw Mangos have similar amounts of Energy and Carbohydrate per 100 g.
• Both Raw Mammy-apple as well as Raw Mangos have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.