Comparing Nutrients in 300 calories Sweetened Dried MangoVS Casaba Melons

Weight per 300 calories

Sweetened Dried Mango

94g

Casaba Melons

1071g

Sweetened Dried Mango has 11.4 times more energy per 100g than Casaba Melons. It has high energy density when compared to other foods. Raw Casaba Melons having very low energy density.

Which food has more nutrients per 300 calories - Sweetened Dried Mango or Casaba Melons?

Macros Ratio

Protein Fat Carbs

Sweetened Dried Mango

94%

Casaba Melons

14%

83%

300 kcal ▼

Macro Nutrients

Sweetened Dried Mangovs Casaba Melons

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.14%1.1g

Fat

1.1%1.07g

1.1 gvs1.07 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.84%0.27g

Saturated Fat

0.84%0.27g

0.27 gvs0.27 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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9.46%0.15g

Omega 3

14.7%0.24g

0.15 gvs0.24 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.34%0.057g

Omega 6

1.07%0.18g

0.057 gvs0.18 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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57%74g

Carbohydrate

54.2%70.5g

74 gvs70.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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86%62.3g

Sugars

84%61g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

62.3 gvs61 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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5.94%2.26g

Fiber

25.4%9.64g

2.26 gvs9.64 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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4.1%2.3g

Protein

21.2%12g

2.3 gvs12 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Sweetened Dried Mangovs Casaba Melons

7%63μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

63 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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4.86%0.058mg

Vitamin B1

13.4%0.16mg

Thiamine

0.058 mgvs0.16 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.15%0.08mg

Vitamin B2

25.5%0.33mg

Riboflavin

0.08 mgvs0.33 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.8%1.9mg

Vitamin B3

15.5%2.5mg

Niacin, nicotinic acid, niacinamide

1.9 mgvs2.5 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

18%0.9mg

Pantothenic acid

NA mgvs0.9 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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24%0.31mg

Vitamin B6

134%1.75mg

Pyridoxine

0.31 mgvs1.75 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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16%64μg

Vitamin B9

21.4%85.7μg

Folates and Folic Acid

64 μgvs85.7 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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44.2%39.8mg

Vitamin C

260%234mg

Ascorbic acid

39.8 mgvs234 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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25.2%3.8mg

Vitamin E

3.57%0.54mg

Tocopherols and Tocotrienols

3.8 mgvs0.54 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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10.3%12.4μg

Vitamin K

22.3%26.8μg

Phytomenadione or phylloquinone

12.4 μgvs26.8 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Sweetened Dried Mangovs Casaba Melons

0%0mg

Calcium

11.8%118mg

0 mgvs118 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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31.3%0.28mg

Copper

71.4%0.64mg

0.28 mgvs0.64 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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2.7%0.22mg

Iron

45.5%3.64mg

0.22 mgvs3.64 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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4.48%19mg

Magnesium

28%118mg

19 mgvs118 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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409%9.4mg

Manganese

16.3%0.38mg

9.4 mgvs0.38 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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6.7%47mg

Phosphorus

7.65%53.6mg

47 mgvs53.6 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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7.7%262mg

Potassium

57.4%1950mg

262 mgvs1950 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.6%1.97μg

Selenium

7.8%4.3μg

1.97 μgvs4.3 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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10%152mg

Sodium

6.43%96mg

152 mgvs96 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.56%0.28mg

Zinc

6.8%0.75mg

0.28 mgvs0.75 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.42%15.6g

Water

26.6%984g

15.6 gvs984 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Sweetened Dried Mango vs Casaba Melons:

Sweetened Dried Mango has more Vitamin A and 7.1 times more Vitamin E than Raw Casaba Melons.
While Raw Casaba Melons contain 2.8 times more Vitamin B1, 4.2 times more Vitamin B2, 1.3 times more Vitamin B3, 5.6 times more Vitamin B6, 1.3 times more Vitamin B9, 5.9 times more Vitamin C and 2.2 times more Vitamin K than Sweetened Dried Mango.
Both Sweetened Dried Mango as well as Raw Casaba Melons have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sweetened Dried Mango vs Casaba Melons:

Sweetened Dried Mango has 25.1 times more Manganese and 1.6 times more Sodium than Raw Casaba Melons.
While Raw Casaba Melons contain more Calcium, 2.3 times more Copper, 16.8 times more Iron, 6.3 times more Magnesium, 7.4 times more Potassium, 2.2 times more Selenium, 2.7 times more Zinc and 63 times more Water than Sweetened Dried Mango.
Both Sweetened Dried Mango and Raw Casaba Melons have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Casaba Melons contain 1.6 times more Omega 3, 4.3 times more Fiber and 5.2 times more Protein than Sweetened Dried Mango.
Both Sweetened Dried Mango and Raw Casaba Melons have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
Both Sweetened Dried Mango as well as Raw Casaba Melons have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Sweetened Dried MangoVS Cantaloupe MelonsCasaba MelonsVS Cantaloupe MelonsSweetened Dried MangoVS Honeydew MelonsCasaba MelonsVS Honeydew Melons

Compare Foods

Comparing Nutrients in 300 calories Sweetened Dried MangoVS Casaba Melons

Weight per 300 calories

Which food has more nutrients per 300 calories - Sweetened Dried Mango or Casaba Melons?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: