Comparing Nutrients in 1 kilogram Mangos VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Mangos	5%	5%	90%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Mangos	Oranges with Peel	Recommended Dietary Allowance
Energy	20.7% 600kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	2.88% 0.92g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 150g	119% 155g	130g per day for Men 19-50 years
Sugars	188% 137g	NA	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	64.6% 46.8g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 69.7g	NA	g per day for Men 19-50 years
Fiber	42% 16g	118% 45g	38g per day for Men 19-50 years
Protein	14.6% 8.2g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Mangos	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	60% 540μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.3% 0.28mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.4% 1.97mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	71.5% 0.93mg	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	108% 430μg	75% 300μg	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	404% 364mg	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	60% 9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35% 42μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mangos	Oranges with Peel	Recommended Dietary Allowance
Calcium	11% 110mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	63.3% 0.57mg	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	20% 1.6mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	NA	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	20% 140mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	49.4% 1680mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	22.6% 835g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Mangos VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Mangos versus 1 kg of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Mangos vs Oranges with Peel :

• 1 kilogram of Mangos has 4.2 times more Vitamin A, 1.3 times more Vitamin B3, 1.3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 3.6 times more Vitamin B1, 1.3 times more Vitamin B2, 1.7 times more Vitamin B5 and 2 times more Vitamin C than Raw Mangos.
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Mangos as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Mangos vs Oranges with Peel :

• 1 kilogram of Mangos has 1.9 times more Copper than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 6.4 times more Calcium, 5 times more Iron, 1.4 times more Magnesium and 1.6 times more Phosphorus than Raw Mangos.
• Both Mangos and Oranges with Peel contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Mangos lack sufficient amounts of Calcium
• Both Raw Mangos as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Mangos has 3.2 times more Omega 3 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2.8 times more Fiber and 1.6 times more Protein than Raw Mangos.
• Both Mangos and Oranges with Peel offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Mangos provide inadequate amounts of Protein
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Mangos as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in one kilogram.