Comparing Nutrients in 100 grams Canned Mango Nectar VS Bottled Pomegranate Juice

Macros Ratio

	Protein	Fat	Carbs
Canned Mango Nectar	1%	1%	98%
Bottled Pomegranate Juice	1%	5%	94%

Macro Nutrients

	Canned Mango Nectar	Bottled Pomegranate Juice	Recommended Dietary Allowance
Energy	1.76% 51kcal	1.86% 54kcal	2900kcal per day for Men 19-50 years
Fat	0.062% 0.06g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.018% 0.003g	0.29% 0.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	10% 13g	130g per day for Men 19-50 years
Sugars	17% 12.5g	17.4% 12.7g	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	7.67% 5.56g	8.8% 6.37g	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	% 5.3g	% 6.3g	g per day for Men 19-50 years
Sucrose	% 1.02g	% 0g	g per day for Men 19-50 years
Fiber	0.79% 0.3g	0.26% 0.1g	38g per day for Men 19-50 years
Protein	0.2% 0.11g	0.27% 0.15g	56g per day for Men 19-50 years

Vitamins

	Canned Mango Nectar	Bottled Pomegranate Juice	Recommended Dietary Allowance
Vitamin A	3.9% 35μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.25% 0.003mg	1.25% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.23% 0.003mg	1.15% 0.015mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.5% 0.08mg	1.46% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.4% 0.07mg	5.7% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.15% 0.015mg	3.08% 0.04mg	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	1.75% 7μg	6% 24μg	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	17% 15mg	0.11% 0.1mg	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	1.4% 0.21mg	2.53% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.67% 0.8μg	8.67% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mango Nectar	Bottled Pomegranate Juice	Recommended Dietary Allowance
Calcium	1.7% 17mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	1.67% 0.015mg	2.33% 0.021mg	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	4.5% 0.36mg	1.25% 0.1mg	8mg per day for Men 19-50 years
Magnesium	0.71% 3mg	1.67% 7mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	4.13% 0.095mg	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	0.29% 2mg	1.57% 11mg	700mg per day for Men 19-50 years
Potassium	0.71% 24mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	0.18% 0.02mg	0.82% 0.09mg	11mg per day for Men 19-50 years
Water	2.34% 86.6g	2.32% 86g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Mango Nectar vs Bottled Pomegranate Juice:

• Canned Mango Nectar has more Vitamin A and 152 times more Vitamin C than Bottled Pomegranate Juice.
• While Bottled Pomegranate Juice contains 5 times more Vitamin B1, 5 times more Vitamin B2, 2.9 times more Vitamin B3, 4.1 times more Vitamin B5, 2.7 times more Vitamin B6, 3.4 times more Vitamin B9, 1.8 times more Vitamin E and 13 times more Vitamin K than Canned Mango Nectar.
• Both Canned Mango Nectar as well as Bottled Pomegranate Juice have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned Mango Nectar vs Bottled Pomegranate Juice:

• Canned Mango Nectar has 1.5 times more Calcium and 3.6 times more Iron than Bottled Pomegranate Juice.
• While Bottled Pomegranate Juice contains 1.4 times more Copper, 2.3 times more Magnesium, 3.4 times more Manganese, 5.5 times more Phosphorus and 8.9 times more Potassium than Canned Mango Nectar.
• Both Canned Mango Nectar and Bottled Pomegranate Juice have similar amounts of Water per 100 g.
• Both Canned Mango Nectar as well as Bottled Pomegranate Juice have insufficient amounts of Selenium and Zinc in 100 g.

Comparison of macro-nutrients per 100 grams:

Both Canned Mango Nectar and Bottled Pomegranate Juice have similar amounts of macro-nutrients per 100 g
• Both Canned Mango Nectar and Bottled Pomegranate Juice have similar amounts of Energy, Carbohydrate, Sugars and Fructose per 100 g.
• Both Canned Mango Nectar as well as Bottled Pomegranate Juice have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose, Sucrose, Fiber and Protein in 100 g.