Comparing Nutrients in 500 calories Sweetened Dried MangoVS Casaba Melons

Weight per 500 calories

Sweetened Dried Mango

157g

Casaba Melons

1786g

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 500 calories - Sweetened Dried Mango or Casaba Melons?

Macros Ratio

Protein Fat Carbs

Sweetened Dried Mango

94%

Casaba Melons

14%

83%

500 kcal ▼

Macro Nutrients

Sweetened Dried Mangovs Casaba Melons

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Fruits rich in Energy

1.9%1.85g

Fat

1.84%1.8g

1.85 gvs1.8 g

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

Find Fruits rich in Fat

1.4%0.45g

Saturated Fat

1.4%0.45g

0.45 gvs0.45 g

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

Find Fruits rich in Saturated Fat

15.8%0.25g

Omega 3

24.6%0.39g

0.25 gvs0.39 g

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

Find Fruits rich in Omega 3

0.56%0.096g

Omega 6

1.8%0.3g

0.096 gvs0.3 g

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

Find Fruits rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Fruits rich in Cholesterol

95%123g

Carbohydrate

90%118g

123 gvs118 g

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

Find Fruits rich in Carbohydrate

143%104g

Sugars

140%102g

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

104 gvs102 g

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

Find Fruits rich in Sugars

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 .

Find Fruits rich in Fructose

Glucose

NA gvsNA g

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

Find Fruits rich in Glucose

Sucrose

NA gvsNA g

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

Find Fruits rich in Sucrose

9.9%3.76g

Fiber

42.3%16g

3.76 gvs16 g

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

Find Fruits rich in Fiber

6.86%3.84g

Protein

35.4%20g

3.84 gvs20 g

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

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Sweetened Dried Mangovs Casaba Melons

11.7%105μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

105 μgvs0 μg

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

Find Fruits rich in Vitamin A Buy Preformed Vegan Vitamin A

8.1%0.097mg

Vitamin B1

22.3%0.27mg

Thiamine

0.097 mgvs0.27 mg

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

Find Fruits rich in Vitamin B1 Buy Vegan Vitamin B1

10.2%0.13mg

Vitamin B2

42.6%0.55mg

Riboflavin

0.13 mgvs0.55 mg

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

Find Fruits rich in Vitamin B2 Buy Vegan Vitamin B2

19.6%3.13mg

Vitamin B3

26%4.14mg

Niacin, nicotinic acid, niacinamide

3.13 mgvs4.14 mg

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

Find Fruits rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B5

30%1.5mg

Pantothenic acid

NA mgvs1.5 mg

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

Find Fruits rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

40.3%0.52mg

Vitamin B6

224%2.9mg

Pyridoxine

0.52 mgvs2.9 mg

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

Find Fruits rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Fruits rich in Vitamin B7

26.6%107μg

Vitamin B9

35.7%143μg

Folates and Folic Acid

107 μgvs143 μg

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

Find Fruits rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Fruits rich in Vitamin B12 Buy Vegan Vitamin B12

73.7%66.3mg

Vitamin C

433%389mg

Ascorbic acid

66.3 mgvs389 mg

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

Find Fruits rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Fruits rich in Vitamin D Buy Vegan Vitamin D

42%6.3mg

Vitamin E

5.95%0.89mg

Tocopherols and Tocotrienols

6.3 mgvs0.89 mg

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

Find Fruits rich in Vitamin E

17.2%20.7μg

Vitamin K

37.2%44.6μg

Phytomenadione or phylloquinone

20.7 μgvs44.6 μg

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

Find Fruits rich in Vitamin K

Minerals

Sweetened Dried Mangovs Casaba Melons

0%0mg

Calcium

19.6%196mg

0 mgvs196 mg

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

Find Fruits rich in Calcium

52.2%0.47mg

Copper

119%1.07mg

0.47 mgvs1.07 mg

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

Find Fruits rich in Copper

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 .

Find Fruits rich in Fluoride

4.5%0.36mg

Iron

76%6.07mg

0.36 mgvs6.07 mg

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

Find Fruits rich in Iron

7.46%31.3mg

Magnesium

46.8%196mg

31.3 mgvs196 mg

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

Find Fruits rich in Magnesium

681%15.7mg

Manganese

27%0.63mg

15.7 mgvs0.63 mg

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

Find Fruits rich in Manganese

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 .

Find Fruits rich in Molybdenum

11%78.4mg

Phosphorus

12.8%89.3mg

78.4 mgvs89.3 mg

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

Find Fruits rich in Phosphorus

13%437mg

Potassium

96%3250mg

437 mgvs3250 mg

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

Find Fruits rich in Potassium

6%3.3μg

Selenium

13%7.14μg

3.3 μgvs7.14 μg

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

Find Fruits rich in Selenium

17%254mg

Sodium

10.7%161mg

254 mgvs161 mg

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

Find Fruits rich in Sodium

4.27%0.47mg

Zinc

11.4%1.25mg

0.47 mgvs1.25 mg

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

Find Fruits rich in Zinc

0.7%26g

Water

44.3%1640g

26 gvs1640 g

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

Find Fruits rich in Water

Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
Both Sweetened Dried Mango as well as Raw Casaba Melons have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

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

Compare Foods

Comparing Nutrients in 500 calories Sweetened Dried MangoVS Casaba Melons

Weight per 500 calories

Which food has more nutrients per 500 calories - Sweetened Dried Mango or Casaba Melons?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: