Comparing Nutrients in 14 ounces Mangos VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Mangos	5%	5%	90%
Oranges	7%	2%	91%

Macro Nutrients

	Mangos	Oranges	Recommended Dietary Allowance
Energy	8.2% 238kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.7% 59.5g	36% 46.6g	130g per day for Men 19-50 years
Sugars	74.8% 54.2g	51% 37g	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	25.6% 18.6g	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	% 7.98g	NA	g per day for Men 19-50 years
Sucrose	% 27.7g	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	25% 9.53g	38g per day for Men 19-50 years
Protein	5.8% 3.25g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Mangos	Oranges	Recommended Dietary Allowance
Vitamin A	24% 214μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.26% 0.11mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.6% 2.66mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	18.3% 0.24mg	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	42.7% 171μg	29.8% 119μg	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	161% 144mg	235% 211mg	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	24% 3.57mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mangos	Oranges	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	20% 0.18mg	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	7.94% 0.64mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	4.3% 0.099mg	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	7.94% 55.6mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	19.6% 667mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	8.95% 331g	9.3% 344g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Mangos vs Oranges:

• Raw Mangos have 4.9 times more Vitamin A, 2.4 times more Vitamin B3, 2 times more Vitamin B6, 1.4 times more Vitamin B9, 5 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 3.1 times more Vitamin B1, 1.3 times more Vitamin B5 and 1.5 times more Vitamin C than Raw Mangos.
• Both Raw Mangos and Raw Oranges have similar amounts of Vitamin B2 per 14 oz.
• Both Raw Mangos as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Mangos vs Oranges:

• Raw Mangos have 2.5 times more Copper, 1.6 times more Iron and 2.5 times more Manganese than Raw Oranges.
• While Raw Oranges contain 3.6 times more Calcium than Raw Mangos.
• Both Raw Mangos and Raw Oranges have similar amounts of Magnesium, Phosphorus, Potassium, Selenium and Water per 14 oz.
• Both Raw Mangos as well as Raw Oranges have insufficient amounts of Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Mangos have 1.3 times more Energy, 7.3 times more Omega 3, 1.3 times more Carbohydrate and 1.5 times more Sugars than Raw Oranges.
• While Raw Oranges contain 1.5 times more Fiber than Raw Mangos.
• Both Raw Mangos and Raw Oranges have similar amounts of Protein per 14 oz.
• Both Raw Mangos as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.