Comparing Nutrients in 1 pound Mangos VS Navel Oranges

Macros Ratio

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

Macro Nutrients

	Mangos	Navel Oranges	Recommended Dietary Allowance
Energy	9.4% 272kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.72g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.3% 68g	43.8% 57g	130g per day for Men 19-50 years
Sugars	85.5% 62g	53% 38.6g	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	29.3% 21.2g	14% 10.2g	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	% 9.1g	% 8.94g	g per day for Men 19-50 years
Sucrose	% 31.6g	% 19.4g	g per day for Men 19-50 years
Fiber	19% 7.26g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	6.64% 3.7g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Mangos	Navel Oranges	Recommended Dietary Allowance
Vitamin A	27.2% 245μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	27.6% 0.36mg	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	48.8% 195μg	38.6% 154μg	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	183% 165mg	298% 268mg	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	27.2% 4.1mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mangos	Navel Oranges	Recommended Dietary Allowance
Calcium	5% 50mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	19.7% 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	9.07% 0.73mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	12.4% 0.29mg	5.7% 0.13mg	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	9.07% 63.5mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	22.4% 762mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	3.7% 0.41mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	10.2% 379g	10.5% 390g	3700g per day for Men 19-50 years

Nutrient Comparison: Mangos VS Navel Oranges per 1 lb

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

Lets compare vitamin content per 1 pound of Mangos vs Navel Oranges:

• 1 pound of Mangos has 4.5 times more Vitamin A, 1.6 times more Vitamin B3, 1.5 times more Vitamin B6, 1.3 times more Vitamin B9, 6 times more Vitamin E and more Vitamin K than Navel Oranges.
• While 1 lb of Raw Navel Oranges contains 2.4 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B5 and 1.6 times more Vitamin C than Raw Mangos.
• 1 pound of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Mangos as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Mangos vs Navel Oranges:

• 1 pound of Mangos has 2.8 times more Copper, 1.2 times more Iron and 2.2 times more Manganese than Navel Oranges.
• While 1 lb of Raw Navel Oranges contains 3.9 times more Calcium and 1.6 times more Phosphorus than Raw Mangos.
• Both Mangos and Navel Oranges contain similar levels of Magnesium, Potassium and Water per one pound.
• 1 pound of Mangos lack sufficient amounts of Calcium
• 1 pound of Navel Oranges lack sufficient amounts of Iron and Manganese
• Both Raw Mangos as well as Raw Navel Oranges lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Mangos has 1.2 times more Energy, 5.7 times more Omega 3, 1.6 times more Sugars and 2.1 times more Fructose than Navel Oranges.
• While 1 lb of Raw Navel Oranges contains 1.4 times more Fiber than Raw Mangos.
• Both Mangos and Navel Oranges offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Navel Oranges provide inadequate amounts of Energy and Omega 3
• Both Raw Mangos as well as Raw Navel Oranges provide inadequate amounts of Omega 6 and Protein in one pound.