Comparing Nutrients in 7 ounces Mangos VS Navel Oranges

Macros Ratio

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

Macro Nutrients

	Mangos	Navel Oranges	Recommended Dietary Allowance
Energy	4.1% 119kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	0.27% 0.046g	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	19% 25g	130g per day for Men 19-50 years
Sugars	37.4% 27g	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	% 14g	% 8.5g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	2.9% 1.63g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Mangos	Navel Oranges	Recommended Dietary Allowance
Vitamin A	12% 107μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.63% 0.056mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.3% 1.33mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.8% 0.39mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	12% 0.16mg	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	17% 67.5μg	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	130% 117mg	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% 0.3mg	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	Navel 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	3.22% 0.26mg	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	2.5% 0.058mg	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	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	0% 0μg	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	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.48% 166g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Mangos VS Navel Oranges per 7 oz

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

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

• 7 ounces of Mangos have 4.5 times more Vitamin A, 1.6 times more Vitamin B3, 1.5 times more Vitamin B6, 1.3 times more Vitamin B9, 6 times more Vitamin E and more Vitamin K than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 2.4 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B5 and 1.6 times more Vitamin C than Raw Mangos.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Mangos as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Mangos vs Navel Oranges:

• 7 ounces of Mangos have 2.8 times more Copper, 1.2 times more Iron and 2.2 times more Manganese than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 3.9 times more Calcium and 1.6 times more Phosphorus than Raw Mangos.
• Both Mangos and Navel Oranges contain similar levels of Magnesium, Potassium and Water per seven ounces.
• 7 ounces of Mangos lack sufficient amounts of Calcium
• 7 ounces of Navel Oranges lack sufficient amounts of Iron and Manganese
• Both Raw Mangos as well as Raw Navel Oranges lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Mangos have 1.2 times more Energy, 5.7 times more Omega 3, 1.6 times more Sugars and 2.1 times more Fructose than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 1.4 times more Fiber than Raw Mangos.
• Both Mangos and Navel Oranges offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy and Omega 3
• Both Raw Mangos as well as Raw Navel Oranges provide inadequate amounts of Omega 6 and Protein in seven ounces.

Frequently Asked Questions about Mangos VS Navel Oranges

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

Mangos are a good source of vitamin C, vitamin A, and fiber, which can help support a healthy immune system, vision, and digestion. Navel oranges are also high in vitamin C and fiber, but they contain more folate and potassium compared to mangos. Both fruits offer various health benefits and can be part of a balanced vegan diet.

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

Both mangos and navel oranges can be part of a healthy weight loss diet due to their high fiber content and low calorie density. However, navel oranges are lower in calories and higher in fiber compared to mangos, making them a slightly better choice for weight loss. Incorporating a variety of fruits and vegetables, along with other whole foods, and maintaining a calorie deficit is key for successful weight loss.

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

Both mangos and navel oranges are nutritious fruits that can be part of a balanced diet to support muscle growth. However, if you are looking to specifically support muscle growth while training consistently, navel oranges may be the better choice due to their higher vitamin C content, which is important for collagen synthesis and muscle repair. Additionally, navel oranges provide a good source of carbohydrates for energy during workouts. Remember to also include a variety of plant-based protein sources, whole grains, and vegetables in your diet to support muscle growth and overall health.

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

Mango production generally has a higher environmental impact compared to Navel Oranges due to factors such as water usage, land use, and transportation emissions. However, both fruits can be part of a sustainable diet when grown and sourced responsibly.