Comparing Nutrients in 500 calories Canned Mango Nectar VS Oranges

Weight per 500 calories

• Canned Mango Nectar: 980g
• Oranges: 1064g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 500 calories - Canned Mango Nectar or Oranges?

Macros Ratio

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

Macro Nutrients

	Canned Mango Nectar	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	4.9% 0.078g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	96% 125g	130g per day for Men 19-50 years
Sugars	168% 122g	137% 99g	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	75% 54.5g	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	% 52g	NA	g per day for Men 19-50 years
Sucrose	% 10g	NA	g per day for Men 19-50 years
Fiber	7.74% 2.94g	67% 25.5g	38g per day for Men 19-50 years
Protein	1.93% 1.08g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Canned Mango Nectar	Oranges	Recommended Dietary Allowance
Vitamin A	38% 343μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.45% 0.029mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.26% 0.029mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.69mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	49% 0.64mg	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	17% 68.6μg	79.8% 319μg	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	166% 149mg	629% 566mg	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	13.7% 2.06mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.54% 7.84μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mango Nectar	Oranges	Recommended Dietary Allowance
Calcium	16.7% 167mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	53% 0.48mg	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	44% 3.53mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	7% 29.4mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	11.6% 0.27mg	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	2.8% 19.6mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	7.13% 3.92μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	3.27% 49mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	23% 849g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Mango Nectar vs Oranges:

• Canned Mango Nectar has 2.9 times more Vitamin A and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 31.5 times more Vitamin B1, 14.5 times more Vitamin B2, 3.8 times more Vitamin B3, 3.9 times more Vitamin B5, 4.3 times more Vitamin B6, 4.7 times more Vitamin B9 and 3.8 times more Vitamin C than Canned Mango Nectar.
• Both Canned Mango Nectar and Raw Oranges have similar amounts of Vitamin E per 500 kcal.
• Both Canned Mango Nectar as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Mango Nectar vs Oranges:

• Canned Mango Nectar has 3.3 times more Iron than Raw Oranges.
• While Raw Oranges contain 2.6 times more Calcium, 3.3 times more Copper, 3.6 times more Magnesium, 7.6 times more Phosphorus, 8.2 times more Potassium, 1.4 times more Selenium and 3.8 times more Zinc than Canned Mango Nectar.
• Both Canned Mango Nectar and Raw Oranges have similar amounts of Manganese and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Mango Nectar has 1.2 times more Sugars than Raw Oranges.
• While Raw Oranges contain 8.7 times more Fiber and 9.3 times more Protein than Canned Mango Nectar.
• Both Canned Mango Nectar and Raw Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Canned Mango Nectar as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.