Comparing Nutrients in 7 ounces Mangos VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Mangos	5%	5%	90%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Mangos	Florida Oranges	Recommended Dietary Allowance
Energy	4.1% 119kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.16% 0.05g	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	0.36% 0.062g	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	17.6% 23g	130g per day for Men 19-50 years
Sugars	37.4% 27g	25% 18g	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	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 14g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	12.5% 4.76g	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	Florida Oranges	Recommended Dietary Allowance
Vitamin A	12% 107μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.63% 0.056mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	6.1% 0.079mg	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	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	7.8% 0.1mg	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	8.43% 33.7μg	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	99% 89.3mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mangos	Florida Oranges	Recommended Dietary Allowance
Calcium	2.2% 22mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	24.5% 0.22mg	8.6% 0.077mg	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	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	5.44% 0.13mg	2.07% 0.048mg	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	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.62% 0.18mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.48% 166g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Mangos VS Florida Oranges per 7 oz

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

Lets compare vitamin content per 7 ounces of Mangos vs Florida Oranges:

• 7 ounces of Mangos have 4.9 times more Vitamin A, 1.7 times more Vitamin B3, 2.3 times more Vitamin B6, 2.5 times more Vitamin B9, 5 times more Vitamin E and more Vitamin K than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 3.6 times more Vitamin B1 and 1.3 times more Vitamin B5 than Raw Mangos.
• Both Mangos and Florida Oranges provide similar amounts of Vitamin B2 and Vitamin C per seven ounces.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Mangos as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Mangos vs Florida Oranges:

• 7 ounces of Mangos have 2.8 times more Copper, 1.8 times more Iron and 2.6 times more Manganese than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 3.9 times more Calcium than Raw Mangos.
• Both Mangos and Florida Oranges contain similar levels of Magnesium, Potassium and Water per seven ounces.
• 7 ounces of Mangos lack sufficient amounts of Calcium
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• Both Raw Mangos as well as Raw Florida Oranges lack sufficient amounts of 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, 1.3 times more Carbohydrate and 1.5 times more Sugars than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 1.5 times more Fiber than Raw Mangos.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy and Omega 3
• Both Raw Mangos as well as Raw Florida Oranges provide inadequate amounts of Omega 6 and Protein in seven ounces.

Frequently Asked Questions about Mangos VS Florida Oranges

What are the health benefits of Mangos compared to Florida Oranges?

Mangos are rich in vitamin C, vitamin A, and fiber, which can support a healthy immune system, vision, and digestion. Florida oranges are also high in vitamin C and fiber, but they contain more sugar than mangos. Both fruits offer health benefits, but mangos may be a better choice for those looking to reduce sugar intake.

Can I lose weight easier by eating more Mangos or Florida Oranges?

Both mangos and Florida oranges can be part of a healthy weight loss diet due to their high fiber content and low calorie density. However, mangos are higher in sugar and calories compared to Florida oranges. Therefore, if you are looking to lose weight, Florida oranges may be a better option as they are lower in calories and sugar, making it easier to create a calorie deficit for weight loss. Remember, weight loss is ultimately determined by overall calorie intake and expenditure, so it's important to consider your entire diet and lifestyle habits.

Should I eat more Mangos or more Florida Oranges to gain more muscles while training consistently?

Both mangos and Florida oranges are nutritious fruits that can support muscle growth when consumed as part of a balanced diet. However, if your goal is to gain more muscle while training consistently, you may want to prioritize Florida oranges due to their higher vitamin C content. Vitamin C plays a key role in collagen synthesis, which is important for muscle repair and growth. Additionally, Florida oranges are a good source of potassium, which can help with muscle function and recovery. Mangos are also a good source of vitamins and minerals, but may not have the same muscle-building benefits as Florida oranges in this specific context.

What is the environmental impact of producing Mangos compared to Florida Oranges?

Mango production generally has a lower environmental impact compared to Florida oranges. Mango trees require less water and pesticides to grow, and they typically have a smaller carbon footprint due to their lower transportation distance to markets in the US. Additionally, mango trees can thrive in a wider range of climates, reducing the need for artificial inputs.