Comparing Nutrients in 100 grams Sweetened Dried Mango VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Mango	3%	3%	94%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Sweetened Dried Mango	Roasted Almonds	Recommended Dietary Allowance
Energy	11% 319kcal	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.061g	76% 13g	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	16% 21g	130g per day for Men 19-50 years
Sugars	91% 66.3g	6.7% 4.86g	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	0.014% 0.01g	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	% 0.01g	g per day for Men 19-50 years
Sucrose	NA	% 4.75g	g per day for Men 19-50 years
Fiber	6.3% 2.4g	28.7% 11g	38g per day for Men 19-50 years
Protein	4.38% 2.45g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Mango	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	7.44% 67μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.17% 0.062mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.42% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.7% 0.33mg	10.5% 0.14mg	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	13.8% 55μg	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	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	26.8% 4mg	159% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Mango	Roasted Almonds	Recommended Dietary Allowance
Calcium	0% 0mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	122% 1.1mg	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	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	97% 2.23mg	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	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	8.2% 279mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	3.8% 2.1μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	11% 162mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.45% 16.6g	0.065% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sweetened Dried Mango vs Roasted Almonds:

• Sweetened Dried Mango has more Vitamin A, 2.5 times more Vitamin B6, 1.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 14.1 times more Vitamin B2, 1.8 times more Vitamin B3 and 5.9 times more Vitamin E than Sweetened Dried Mango.
• Both Sweetened Dried Mango and Dry Roasted Almonds have similar amounts of Vitamin B1 per 100 g.
• Both Sweetened Dried Mango as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Sweetened Dried Mango vs Roasted Almonds:

• Sweetened Dried Mango has 4.5 times more Manganese and 54 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain more Calcium, 3.7 times more Copper, 16.2 times more Iron, 14 times more Magnesium, 9.4 times more Phosphorus, 2.6 times more Potassium and 11 times more Zinc than Sweetened Dried Mango.
• Both Sweetened Dried Mango and Dry Roasted Almonds have similar amounts of Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Sweetened Dried Mango has 16.1 times more Omega 3, 3.7 times more Carbohydrate and 13.6 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.9 times more Energy, 44.5 times more Fat, 14.3 times more Saturated Fat, 212.2 times more Omega 6, 4.5 times more Fiber and 8.6 times more Protein than Sweetened Dried Mango.
• Both Sweetened Dried Mango as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.