Comparing Nutrients in 5 ounces Oranges VS Mangos

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Mangos	5%	5%	90%

Macro Nutrients

	Oranges	Mangos	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	2.93% 85kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	0.16% 0.027g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.7g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	26.7% 19.4g	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	9.15% 6.63g	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	% 2.85g	g per day for Men 19-50 years
Sucrose	NA	% 9.88g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	2.38% 1.33g	2.08% 1.16g	56g per day for Men 19-50 years

Vitamins

	Oranges	Mangos	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	8.5% 76.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	4.14% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	5.93% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	5.6% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	13% 0.17mg	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	10.6% 42.5μg	15.2% 61μg	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	83.8% 75.4mg	57.3% 51.6mg	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	1.7% 0.26mg	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Mangos	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	17.5% 0.16mg	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	1.77% 0.14mg	2.83% 0.23mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	1.54% 0.035mg	3.9% 0.089mg	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	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	1.16% 0.13mg	11mg per day for Men 19-50 years
Water	3.32% 123g	3.2% 118g	3700g per day for Men 19-50 years

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

• Raw Oranges have 3.1 times more Vitamin B1, 1.3 times more Vitamin B5 and 1.5 times more Vitamin C than Raw Mangos.
• While Raw Mangos contain 4.9 times more Vitamin A, 2.4 times more Vitamin B3, 2 times more Vitamin B6, 1.4 times more Vitamin B9, 5 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Raw Mangos have similar amounts of Vitamin B2 per 5 oz.
• Both Raw Oranges as well as Raw Mangos have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oranges vs Mangos:

• Raw Oranges have 3.6 times more Calcium than Raw Mangos.
• While Raw Mangos contain 2.5 times more Copper, 1.6 times more Iron and 2.5 times more Manganese than Raw Oranges.
• Both Raw Oranges and Raw Mangos have similar amounts of Magnesium, Phosphorus, Potassium, Selenium and Water per 5 oz.
• Both Raw Oranges as well as Raw Mangos have insufficient amounts of Zinc in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Oranges have 1.5 times more Fiber than Raw Mangos.
• While Raw Mangos contain 1.3 times more Energy, 7.3 times more Omega 3, 1.3 times more Carbohydrate and 1.5 times more Sugars than Raw Oranges.
• Both Raw Oranges and Raw Mangos have similar amounts of Protein per 5 oz.
• Both Raw Oranges as well as Raw Mangos have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.