Comparing Nutrients in 5 ounces Sweetened Dried Mango VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Mango	3%	3%	94%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Sweetened Dried Mango	Oranges with Peel	Recommended Dietary Allowance
Energy	15.6% 452kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	1.72% 1.67g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	1.27% 0.41g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	14.3% 0.23g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.7% 111g	17% 22g	130g per day for Men 19-50 years
Sugars	130% 94g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.95% 3.4g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	6.2% 3.47g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Mango	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.32% 0.088mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.27% 0.12mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.4% 0.47mg	10% 0.13mg	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	24% 96μg	10.6% 42.5μg	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	66.6% 60mg	112% 101mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	38% 5.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.6% 18.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Mango	Oranges with Peel	Recommended Dietary Allowance
Calcium	0% 0mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	47.2% 0.43mg	8.98% 0.081mg	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	4.08% 0.33mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	616% 14mg	NA	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% 71mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	11.6% 395mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	0.64% 23.5g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Dried Mango VS Oranges with Peel per 5 oz

Compare the macro and micronutrient content in 5 oz of Sweetened Dried Mango versus 5 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Sweetened Dried Mango vs Oranges with Peel :

• 5 ounces of Sweetened Dried Mango have 5.2 times more Vitamin A, 1.7 times more Vitamin B2, 4 times more Vitamin B3, 3.6 times more Vitamin B6 and 2.3 times more Vitamin B9 than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 1.6 times more Vitamin B1 and 1.7 times more Vitamin C than Sweetened Dried Mango.
• 5 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Sweetened Dried Mango as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Sweetened Dried Mango vs Oranges with Peel :

• 5 ounces of Sweetened Dried Mango have 5.3 times more Copper, 1.4 times more Magnesium, 2.3 times more Phosphorus, 1.4 times more Potassium, 3 times more Selenium, 81 times more Sodium and 2.7 times more Zinc than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain more Calcium, 3.5 times more Iron and 5 times more Water than Sweetened Dried Mango.
• 5 ounces of Sweetened Dried Mango lack sufficient amounts of Calcium
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sweetened Dried Mango have 5.1 times more Energy, 10.1 times more Omega 3, 5.1 times more Carbohydrate and 1.9 times more Protein than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 1.9 times more Fiber than Sweetened Dried Mango.
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• Both Sweetened Dried Mango as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in five ounces.