Comparing Nutrients in 7 ounces Mangos VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Mangos	5%	5%	90%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Mangos	Fresh Orange juice	Recommended Dietary Allowance
Energy	4.1% 119kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.7g	16% 20.6g	130g per day for Men 19-50 years
Sugars	37.4% 27g	23% 16.7g	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	13% 9.3g	5.8% 4.2g	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	% 4g	% 3.6g	g per day for Men 19-50 years
Sucrose	% 14g	% 8.2g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	2.9% 1.63g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Mangos	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	12% 107μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.63% 0.056mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.3% 1.33mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.8% 0.39mg	7.54% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	6.1% 0.079mg	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	21.3% 85.3μg	15% 59.5μg	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	80.3% 72.2mg	110% 99mg	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	12% 1.8mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mangos	Fresh Orange juice	Recommended Dietary Allowance
Calcium	2.2% 22mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	24.5% 0.22mg	9.7% 0.087mg	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	3.97% 0.32mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	5.44% 0.13mg	1.2% 0.028mg	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	3.97% 27.8mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.62% 0.18mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	4.48% 166g	4.74% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Mangos VS Fresh Orange juice per 7 oz

Compare the macro and micronutrient content in 7 oz of Mangos versus 7 oz of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Mangos vs Fresh Orange juice:

• 7 ounces of Mangos have 5.4 times more Vitamin A, 1.3 times more Vitamin B2, 1.7 times more Vitamin B3, 3 times more Vitamin B6, 1.4 times more Vitamin B9, 22.5 times more Vitamin E and 42 times more Vitamin K than Fresh Orange juice.
• While 7 oz of Raw Orange juice contain 3.2 times more Vitamin B1 and 1.4 times more Vitamin C than Raw Mangos.
• Both Mangos and Fresh Orange juice provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Fresh Orange juice have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Mangos as well as Raw Orange juice have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Mangos vs Fresh Orange juice:

• 7 ounces of Mangos have 2.5 times more Copper and 4.5 times more Manganese than Fresh Orange juice.
• While 7 oz of Raw Orange juice contain 1.3 times more Iron than Raw Mangos.
• Both Mangos and Fresh Orange juice contain similar levels of Magnesium, Potassium and Water per seven ounces.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Manganese
• Both Raw Mangos as well as Raw Orange juice lack sufficient amounts of Calcium, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Mangos have 1.3 times more Energy, 4.6 times more Omega 3, 1.4 times more Carbohydrate, 1.6 times more Sugars, 2.2 times more Fructose and 8 times more Fiber than Fresh Orange juice.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3 and Fiber
• Both Raw Mangos as well as Raw Orange juice provide inadequate amounts of Omega 6 and Protein in seven ounces.