Comparing Nutrients in 100 grams Mangos VS Sweetened Dried Mango

Macros Ratio

	Protein	Fat	Carbs
Mangos	5%	5%	90%
Sweetened Dried Mango	3%	3%	94%

Macro Nutrients

	Mangos	Sweetened Dried Mango	Recommended Dietary Allowance
Energy	2.07% 60kcal	11% 319kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.019g	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	11.5% 15g	60.4% 78.6g	130g per day for Men 19-50 years
Sugars	19% 13.7g	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	6.46% 4.68g	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	% 2g	NA	g per day for Men 19-50 years
Sucrose	% 6.97g	NA	g per day for Men 19-50 years
Fiber	4.2% 1.6g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	1.46% 0.82g	4.38% 2.45g	56g per day for Men 19-50 years

Vitamins

	Mangos	Sweetened Dried Mango	Recommended Dietary Allowance
Vitamin A	6% 54μg	7.44% 67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.33% 0.028mg	5.17% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.92% 0.038mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.2% 0.67mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.15% 0.12mg	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	10.8% 43μg	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	40.4% 36.4mg	47% 42.3mg	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	6% 0.9mg	26.8% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.5% 4.2μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mangos	Sweetened Dried Mango	Recommended Dietary Allowance
Calcium	1.1% 11mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	12.3% 0.11mg	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	2% 0.16mg	2.88% 0.23mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	2.74% 0.063mg	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	2% 14mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	4.94% 168mg	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	0.067% 1mg	11% 162mg	1500mg per day for Men 19-50 years
Zinc	0.82% 0.09mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	2.26% 83.5g	0.45% 16.6g	3700g per day for Men 19-50 years

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

• Sweetened Dried Mango contains 2.2 times more Vitamin B1, 2.2 times more Vitamin B2, 3 times more Vitamin B3, 2.8 times more Vitamin B6, 1.6 times more Vitamin B9, 4.5 times more Vitamin E and 3.1 times more Vitamin K than Raw Mangos.
• Both Raw Mangos and Sweetened Dried Mango have similar amounts of Vitamin A and Vitamin C per 100 g.
• Both Raw Mangos as well as Sweetened Dried Mango have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Mangos vs Sweetened Dried Mango:

• Raw Mangos have more Calcium and 5 times more Water than Sweetened Dried Mango.
• While Sweetened Dried Mango contains 2.7 times more Copper, 1.4 times more Iron, 2 times more Magnesium, 158.7 times more Manganese, 3.6 times more Phosphorus, 1.7 times more Potassium, 3.5 times more Selenium, 162 times more Sodium and 3.3 times more Zinc than Raw Mangos.

Comparison of macro-nutrients per 100 grams:

• Sweetened Dried Mango contains 5.3 times more Energy, 3.1 times more Fat, 3.2 times more Omega 3, 5.2 times more Carbohydrate, 4.9 times more Sugars, 1.5 times more Fiber and 3 times more Protein than Raw Mangos.
• Both Raw Mangos as well as Sweetened Dried Mango have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 g.