Comparing Nutrients in 1 kilogram Oranges VS Mangos

Macros Ratio

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

Macro Nutrients

	Oranges	Mangos	Recommended Dietary Allowance
Energy	16.2% 470kcal	20.7% 600kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	2.88% 0.92g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	115% 150g	130g per day for Men 19-50 years
Sugars	129% 94g	188% 137g	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	64.6% 46.8g	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	% 20g	g per day for Men 19-50 years
Sucrose	NA	% 69.7g	g per day for Men 19-50 years
Fiber	63% 24g	42% 16g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	14.6% 8.2g	56g per day for Men 19-50 years

Vitamins

	Oranges	Mangos	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	60% 540μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	23.3% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	39.4% 1.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	92% 1.2mg	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	75% 300μg	108% 430μg	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	591% 532mg	404% 364mg	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	12% 1.8mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	35% 42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Mangos	Recommended Dietary Allowance
Calcium	40% 400mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	123% 1.1mg	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	12.5% 1mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	27.4% 0.63mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	49.4% 1680mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	23.4% 868g	22.6% 835g	3700g per day for Men 19-50 years

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

• Raw Oranges have 3.1 times more Vitamin B1, 1.3 times more Vitamin B5 and 1.5 times more Vitamin C than Raw Mangos.
• While Raw Mangos contain 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.
• Both Raw Oranges and Raw Mangos have similar amounts of Vitamin B2 per 1 kg.
• Both Raw Oranges as well as Raw Mangos have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Mangos:

• Raw Oranges have 3.6 times more Calcium than Raw Mangos.
• While Raw Mangos contain 2.5 times more Copper, 1.6 times more Iron and 2.5 times more Manganese than Raw Oranges.
• Both Raw Oranges and Raw Mangos have similar amounts of Magnesium, Phosphorus, Potassium, Selenium and Water per 1 kg.
• Both Raw Oranges as well as Raw Mangos have insufficient amounts of Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 1.5 times more Fiber than Raw Mangos.
• While Raw Mangos contain 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.
• Both Raw Oranges and Raw Mangos have similar amounts of Protein per 1 kg.
• Both Raw Oranges as well as Raw Mangos have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.