Comparing Nutrients in 5 ounces Mangos VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Mangos	5%	5%	90%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Mangos	Oranges with Peel	Recommended Dietary Allowance
Energy	2.93% 85kcal	3.08% 89.3kcal	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	17% 22g	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	16.8% 6.38g	38g per day for Men 19-50 years
Protein	2.08% 1.16g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Mangos	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	8.5% 76.5μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.14% 0.054mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.93% 0.95mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	15.2% 61μg	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	57.3% 51.6mg	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	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	17.5% 0.16mg	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	2.83% 0.23mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	3.9% 0.089mg	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	2.83% 20mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	1.16% 0.13mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	3.2% 118g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Mangos VS Oranges with Peel per 5 oz

Compare the macro and micronutrient content in 5 oz of Mangos 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 Mangos vs Oranges with Peel :

• 5 ounces of Mangos have 4.2 times more Vitamin A, 1.3 times more Vitamin B3, 1.3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 3.6 times more Vitamin B1, 1.3 times more Vitamin B2, 1.7 times more Vitamin B5 and 2 times more Vitamin C than Raw Mangos.
• 5 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Mangos as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Mangos vs Oranges with Peel :

• 5 ounces of Mangos have 1.9 times more Copper than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 6.4 times more Calcium, 5 times more Iron, 1.4 times more Magnesium and 1.6 times more Phosphorus than Raw Mangos.
• Both Mangos and Oranges with Peel contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Mangos lack sufficient amounts of Calcium
• Both Raw Mangos as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Mangos have 3.2 times more Omega 3 than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 2.8 times more Fiber and 1.6 times more Protein than Raw Mangos.
• Both Mangos and Oranges with Peel offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Mangos provide inadequate amounts of Protein
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Mangos as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in five ounces.