Comparing Nutrients in 100 grams Sweetened Dried Mango VS Honeydew Melons

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Mango	3%	3%	94%
Honeydew Melons	5%	3%	92%

Macro Nutrients

	Sweetened Dried Mango	Honeydew Melons	Recommended Dietary Allowance
Energy	11% 319kcal	1.24% 36kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	2.06% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.061g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.4% 78.6g	7% 9.1g	130g per day for Men 19-50 years
Sugars	91% 66.3g	11% 8.1g	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	4.1% 2.96g	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	% 2.68g	g per day for Men 19-50 years
Sucrose	NA	% 2.48g	g per day for Men 19-50 years
Fiber	6.3% 2.4g	2.1% 0.8g	38g per day for Men 19-50 years
Protein	4.38% 2.45g	0.96% 0.54g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Mango	Honeydew Melons	Recommended Dietary Allowance
Vitamin A	7.44% 67μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.17% 0.062mg	3.17% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	0.92% 0.012mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.1% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.7% 0.33mg	6.77% 0.088mg	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	17% 68μg	4.75% 19μg	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	47% 42.3mg	20% 18mg	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	26.8% 4mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	2.4% 2.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Mango	Honeydew Melons	Recommended Dietary Allowance
Calcium	0% 0mg	0.6% 6mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	2.67% 0.024mg	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	2.88% 0.23mg	2.13% 0.17mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	1.17% 0.027mg	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	7.14% 50mg	1.57% 11mg	700mg per day for Men 19-50 years
Potassium	8.2% 279mg	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	3.8% 2.1μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	11% 162mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	0.82% 0.09mg	11mg per day for Men 19-50 years
Water	0.45% 16.6g	2.43% 90g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sweetened Dried Mango vs Honeydew Melons:

• Sweetened Dried Mango has 22.3 times more Vitamin A, 1.6 times more Vitamin B1, 7.1 times more Vitamin B2, 4.8 times more Vitamin B3, 3.8 times more Vitamin B6, 3.6 times more Vitamin B9, 2.4 times more Vitamin C, 201 times more Vitamin E and 4.6 times more Vitamin K than Raw Honeydew Melons.
• Both Sweetened Dried Mango as well as Raw Honeydew Melons have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Sweetened Dried Mango vs Honeydew Melons:

• Sweetened Dried Mango has 12.5 times more Copper, 1.4 times more Iron, 2 times more Magnesium, 370.4 times more Manganese, 4.5 times more Phosphorus, 1.2 times more Potassium, 3 times more Selenium, 9 times more Sodium and 3.3 times more Zinc than Raw Honeydew Melons.
• While Raw Honeydew Melons contain 5.4 times more Water than Sweetened Dried Mango.
• Both Sweetened Dried Mango as well as Raw Honeydew Melons have insufficient amounts of Calcium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Sweetened Dried Mango has 8.9 times more Energy, 8.4 times more Fat, 4.9 times more Omega 3, 8.6 times more Carbohydrate, 8.2 times more Sugars, 3 times more Fiber and 4.5 times more Protein than Raw Honeydew Melons.
• Both Sweetened Dried Mango as well as Raw Honeydew Melons have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 g.