Comparing Nutrients in 5 ounces Mangos VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Mangos	5%	5%	90%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Mangos	Valencia Oranges	Recommended Dietary Allowance
Energy	2.93% 85kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.027g	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	16.3% 21.2g	13% 17g	130g per day for Men 19-50 years
Sugars	26.7% 19.4g	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	9.15% 6.63g	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	% 2.85g	NA	g per day for Men 19-50 years
Sucrose	% 9.88g	NA	g per day for Men 19-50 years
Fiber	5.97% 2.27g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	2.08% 1.16g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Mangos	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	8.5% 76.5μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.14% 0.054mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.93% 0.95mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	6.87% 0.089mg	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	15.2% 61μg	14% 55.3μg	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	57.3% 51.6mg	76.4% 68.7mg	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	8.5% 1.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mangos	Valencia Oranges	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	17.5% 0.16mg	5.83% 0.052mg	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	2.83% 0.23mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	3.9% 0.089mg	1.4% 0.033mg	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	2.83% 20mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.16% 0.13mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	3.2% 118g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Mangos vs Valencia Oranges:

• Raw Mangos have 4.5 times more Vitamin A, 2.4 times more Vitamin B3 and 1.9 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3.1 times more Vitamin B1, 1.3 times more Vitamin B5 and 1.3 times more Vitamin C than Raw Mangos.
• Both Raw Mangos and Raw Valencia Oranges have similar amounts of Vitamin B2 and Vitamin B9 per 5 oz.
• Both Raw Mangos as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Mangos vs Valencia Oranges:

• Raw Mangos have 3 times more Copper, 1.8 times more Iron and 2.7 times more Manganese than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3.6 times more Calcium than Raw Mangos.
• Both Raw Mangos and Raw Valencia Oranges have similar amounts of Magnesium, Phosphorus, Potassium and Water per 5 oz.
• Both Raw Mangos as well as Raw Valencia Oranges have insufficient amounts of Zinc in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Mangos have 1.2 times more Energy, 3.2 times more Omega 3 and 1.3 times more Carbohydrate than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.6 times more Fiber and 1.3 times more Protein than Raw Mangos.
• Both Raw Mangos as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.