Comparing Nutrients in 5 ounces Mangosteen, canned, syrup pack VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Mangosteen, canned, syrup pack	2%	7%	91%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Mangosteen, canned, syrup pack	Valencia Oranges	Recommended Dietary Allowance
Energy	3.57% 103kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.85% 0.82g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	NA	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	NA	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	NA	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	19.5% 25.4g	13% 17g	130g per day for Men 19-50 years
Sugars	NA	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	6.7% 2.55g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	1.04% 0.58g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Mangosteen, canned, syrup pack	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.38% 0.077mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.9% 0.077mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.53% 0.41mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.91% 0.045mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.96% 0.026mg	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	11% 44μg	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	4.57% 4.1mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mangosteen, canned, syrup pack	Valencia Oranges	Recommended Dietary Allowance
Calcium	1.7% 17mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	11% 0.098mg	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	5.3% 0.43mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	6.3% 0.14mg	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	1.6% 11.3mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	2% 68mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	3.1% 115g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Mangosteen, canned, syrup pack VS Valencia Oranges per 5 oz

Compare the macro and micronutrient content in 5 oz of Mangosteen, canned, syrup pack versus 5 oz of Valencia Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Mangosteen, canned, syrup pack vs Valencia Oranges:

• 5 ounces of Mangosteen, canned, syrup pack have 1.4 times more Vitamin B2 than Valencia Oranges.
• While 5 oz of Raw Valencia Oranges contain 1.6 times more Vitamin B1, 7.8 times more Vitamin B5, 3.5 times more Vitamin B6, 1.3 times more Vitamin B9 and 16.7 times more Vitamin C than Mangosteen, canned, syrup pack.
• 5 ounces of Mangosteen, canned, syrup pack have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Mangosteen, canned, syrup pack as well as Raw Valencia Oranges have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Mangosteen, canned, syrup pack vs Valencia Oranges:

• 5 ounces of Mangosteen, canned, syrup pack have 1.9 times more Copper, 3.3 times more Iron, 1.3 times more Magnesium and 4.4 times more Manganese than Valencia Oranges.
• While 5 oz of Raw Valencia Oranges contain 3.3 times more Calcium, 2.1 times more Phosphorus and 3.7 times more Potassium than Mangosteen, canned, syrup pack.
• Both Mangosteen, canned, syrup pack and Valencia Oranges contain similar levels of Water per five ounces.
• 5 ounces of Mangosteen, canned, syrup pack lack sufficient amounts of Calcium, Phosphorus and Potassium
• 5 ounces of Valencia Oranges lack sufficient amounts of Iron and Manganese
• Both Mangosteen, canned, syrup pack as well as Raw Valencia Oranges lack sufficient amounts of Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Mangosteen, canned, syrup pack have 1.5 times more Energy and 1.5 times more Carbohydrate than Valencia Oranges.
• While 5 oz of Raw Valencia Oranges contain 1.4 times more Fiber than Mangosteen, canned, syrup pack.
• 5 ounces of Valencia Oranges provide inadequate amounts of Energy
• Both Mangosteen, canned, syrup pack as well as Raw Valencia Oranges provide inadequate amounts of Protein in five ounces.