Comparing Nutrients in 1 kilogram Sweetened Dried Mango VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Mango	3%	3%	94%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Sweetened Dried Mango	Florida Oranges	Recommended Dietary Allowance
Energy	110% 3190kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	12% 12g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	8.97% 2.87g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	101% 1.6g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.61g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	604% 786g	88.8% 115g	130g per day for Men 19-50 years
Sugars	914% 663g	126% 91g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	63% 24g	63% 24g	38g per day for Men 19-50 years
Protein	43.8% 24.5g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Mango	Florida Oranges	Recommended Dietary Allowance
Vitamin A	74.4% 670μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.7% 0.62mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.4% 0.85mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	125% 20mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	257% 3.34mg	39.2% 0.51mg	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	170% 680μg	42.5% 170μg	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	470% 423mg	500% 450mg	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	268% 40mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Mango	Florida Oranges	Recommended Dietary Allowance
Calcium	0% 0mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	333% 3mg	43.3% 0.39mg	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	28.8% 2.3mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	4348% 100mg	10.4% 0.24mg	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	71.4% 500mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	82% 2790mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	108% 1620mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	4.5% 166g	23.6% 871g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Dried Mango VS Florida Oranges per 1 kg

Compare the macro and micronutrient content in 1 kg of Sweetened Dried Mango versus 1 kg of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sweetened Dried Mango vs Florida Oranges:

• 1 kilogram of Sweetened Dried Mango has 6.1 times more Vitamin A, 2.1 times more Vitamin B2, 5 times more Vitamin B3, 6.5 times more Vitamin B6, 4 times more Vitamin B9, 22.3 times more Vitamin E and more Vitamin K than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 1.6 times more Vitamin B1 than Sweetened Dried Mango.
• Both Sweetened Dried Mango and Florida Oranges provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Sweetened Dried Mango as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sweetened Dried Mango vs Florida Oranges:

• 1 kilogram of Sweetened Dried Mango has 7.7 times more Copper, 2.6 times more Iron, 2 times more Magnesium, 416.7 times more Manganese, 4.2 times more Phosphorus, 1.7 times more Potassium, 4.2 times more Selenium, more Sodium and 3.8 times more Zinc than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains more Calcium and 5.2 times more Water than Sweetened Dried Mango.
• 1 kilogram of Sweetened Dried Mango lack sufficient amounts of Calcium
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sweetened Dried Mango has 6.9 times more Energy, 14.6 times more Omega 3, 6.8 times more Carbohydrate, 7.3 times more Sugars and 3.5 times more Protein than Florida Oranges.
• Both Sweetened Dried Mango and Florida Oranges offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Sweetened Dried Mango as well as Raw Florida Oranges provide inadequate amounts of Omega 6 in one kilogram.