Comparing Nutrients in 1 pound Navel Oranges VS Canned Mango Nectar

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Canned Mango Nectar	1%	1%	98%

Macro Nutrients

	Navel Oranges	Canned Mango Nectar	Recommended Dietary Allowance
Energy	7.66% 222kcal	7.98% 231kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	0.08% 0.014g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	45.8% 59.5g	130g per day for Men 19-50 years
Sugars	53% 38.6g	78% 56.5g	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	14% 10.2g	34.8% 25.2g	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	% 8.94g	% 24g	g per day for Men 19-50 years
Sucrose	% 19.4g	% 4.63g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	0.89% 0.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Canned Mango Nectar	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	17.6% 159μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	1.13% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	1.05% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	2.27% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	6.35% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	5.23% 0.068mg	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	38.6% 154μg	7.94% 31.8μg	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	298% 268mg	76.6% 69mg	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	4.54% 0.68mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.02% 3.63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Canned Mango Nectar	Recommended Dietary Allowance
Calcium	19.5% 195mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	7.56% 0.068mg	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	7.37% 0.59mg	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	3.24% 13.6mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	5.52% 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	15% 104mg	1.3% 9.07mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	3.2% 109mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	0.82% 0.091mg	11mg per day for Men 19-50 years
Water	10.5% 390g	10.6% 393g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Canned Mango Nectar per 1 lb

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

Lets compare vitamin content per 1 pound of Navel Oranges vs Canned Mango Nectar:

• 1 pound of Navel Oranges has 22.7 times more Vitamin B1, 17 times more Vitamin B2, 5.3 times more Vitamin B3, 3.7 times more Vitamin B5, 5.3 times more Vitamin B6, 4.9 times more Vitamin B9 and 3.9 times more Vitamin C than Canned Mango Nectar.
• While 1 lb of Canned Mango Nectar contains 2.9 times more Vitamin A than Raw Navel Oranges.
• 1 pound of Navel Oranges have insufficient amounts of Vitamin A
• 1 pound of Canned Mango Nectar have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Raw Navel Oranges as well as Canned Mango Nectar have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Navel Oranges vs Canned Mango Nectar:

• 1 pound of Navel Oranges has 2.5 times more Calcium, 2.6 times more Copper, 3.7 times more Magnesium, 11.5 times more Phosphorus and 6.9 times more Potassium than Canned Mango Nectar.
• While 1 lb of Canned Mango Nectar contains 2.8 times more Iron than Raw Navel Oranges.
• Both Navel Oranges and Canned Mango Nectar contain similar levels of Water per one pound.
• 1 pound of Navel Oranges lack sufficient amounts of Iron
• 1 pound of Canned Mango Nectar lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus and Potassium
• Both Raw Navel Oranges as well as Canned Mango Nectar lack sufficient amounts of Manganese, Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Navel Oranges has 7.3 times more Fiber than Canned Mango Nectar.
• While 1 lb of Canned Mango Nectar contains 1.5 times more Sugars and 2.5 times more Fructose than Raw Navel Oranges.
• Both Navel Oranges and Canned Mango Nectar offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Canned Mango Nectar provide inadequate amounts of Fiber
• Both Raw Navel Oranges as well as Canned Mango Nectar provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.