Comparing Nutrients in 300 calories Mangos VS Oranges

Weight per 300 calories

• Mangos: 500g
• Oranges: 638g

Mangos have 1.3 times more energy per 100g than Oranges. It has low energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Mangos or Oranges?

Macros Ratio

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

Macro Nutrients

	Mangos	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	1.44% 0.46g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.6% 75g	57.7% 75g	130g per day for Men 19-50 years
Sugars	94% 68.3g	82.3% 59.7g	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	32.3% 23.4g	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	% 10g	NA	g per day for Men 19-50 years
Sucrose	% 35g	NA	g per day for Men 19-50 years
Fiber	21% 8g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	7.32% 4.1g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Mangos	Oranges	Recommended Dietary Allowance
Vitamin A	30% 270μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.35mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.7% 0.99mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.8% 0.6mg	29.5% 0.38mg	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	53.8% 215μg	48% 191μg	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	202% 182mg	377% 340mg	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	30% 4.5mg	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mangos	Oranges	Recommended Dietary Allowance
Calcium	5.5% 55mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	61.7% 0.56mg	32% 0.29mg	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	10% 0.8mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	6.94% 0.16mg	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	10% 70mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	24.7% 840mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	11.3% 417g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Mangos vs Oranges:

• Raw Mangos have 3.8 times more Vitamin A, 1.9 times more Vitamin B3, 1.6 times more Vitamin B6, 3.9 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 4 times more Vitamin B1, 1.3 times more Vitamin B2, 1.6 times more Vitamin B5 and 1.9 times more Vitamin C than Raw Mangos.
• Both Raw Mangos and Raw Oranges have similar amounts of Vitamin B9 per 300 kcal.
• Both Raw Mangos as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Mangos vs Oranges:

• Raw Mangos have 1.9 times more Copper, 1.3 times more Iron and 2 times more Manganese than Raw Oranges.
• While Raw Oranges contain 4.6 times more Calcium, 1.3 times more Magnesium, 1.3 times more Phosphorus, 1.4 times more Potassium and 1.3 times more Water than Raw Mangos.
• Both Raw Mangos and Raw Oranges have similar amounts of Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Mangos have 5.7 times more Omega 3 than Raw Oranges.
• While Raw Oranges contain 1.9 times more Fiber and 1.5 times more Protein than Raw Mangos.
• Both Raw Mangos and Raw Oranges have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Raw Mangos as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.