Comparing Nutrients in 1 pound Oranges VS Mangos

Macros Ratio

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

Macro Nutrients

	Oranges	Mangos	Recommended Dietary Allowance
Energy	7.35% 213kcal	9.4% 272kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	1.78% 1.72g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	0.51% 0.086g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	52.3% 68g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	85.5% 62g	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	29.3% 21.2g	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	NA	% 9.1g	g per day for Men 19-50 years
Sucrose	NA	% 31.6g	g per day for Men 19-50 years
Fiber	28.6% 11g	19% 7.26g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	6.64% 3.7g	56g per day for Men 19-50 years

Vitamins

	Oranges	Mangos	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	27.2% 245μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	41.5% 0.54mg	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	34% 136μg	48.8% 195μg	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	268% 241mg	183% 165mg	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	5.44% 0.82mg	27.2% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Mangos	Recommended Dietary Allowance
Calcium	18% 181mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	56% 0.5mg	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	5.67% 0.45mg	9.07% 0.73mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	12.4% 0.29mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	22.4% 762mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	10.6% 393g	10.2% 379g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.
• Both Raw Oranges as well as Raw Mangos have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound 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 lb.
• Both Raw Oranges as well as Raw Mangos have insufficient amounts of Zinc in 1 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.
• Both Raw Oranges as well as Raw Mangos have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.