Comparing Nutrients in 7 ounces Mangos VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Mangos	5%	5%	90%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Mangos	Oranges with Peel	Recommended Dietary Allowance
Energy	4.1% 119kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	0.51% 0.087g	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	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	37.4% 27g	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	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	23.5% 8.93g	38g per day for Men 19-50 years
Protein	2.9% 1.63g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Mangos	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	12% 107μg	2.87% 25.8μg	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	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.3% 1.33mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.8% 0.39mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	14% 0.18mg	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	157% 141mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mangos	Oranges with Peel	Recommended Dietary Allowance
Calcium	2.2% 22mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	24.5% 0.22mg	12.6% 0.11mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	5.44% 0.13mg	NA	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	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	1.62% 0.18mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.48% 166g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Mangos VS Oranges with Peel per 7 oz

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

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

• 7 ounces of Mangos have 4.2 times more Vitamin A, 1.3 times more Vitamin B3, 1.3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 3.6 times more Vitamin B1, 1.3 times more Vitamin B2, 1.7 times more Vitamin B5 and 2 times more Vitamin C than Raw Mangos.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Mangos as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Mangos vs Oranges with Peel :

• 7 ounces of Mangos have 1.9 times more Copper than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 6.4 times more Calcium, 5 times more Iron, 1.4 times more Magnesium and 1.6 times more Phosphorus than Raw Mangos.
• Both Mangos and Oranges with Peel contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Mangos lack sufficient amounts of Calcium
• Both Raw Mangos as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Mangos have 3.2 times more Omega 3 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 2.8 times more Fiber and 1.6 times more Protein than Raw Mangos.
• Both Mangos and Oranges with Peel offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Mangos provide inadequate amounts of Protein
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Mangos as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Mangos VS Oranges with Peel

What are the health benefits of Mangos compared to Oranges with Peel ?

Both mangos and oranges are nutritious fruits that offer a variety of health benefits. Mangos are rich in vitamin C, vitamin A, and dietary fiber, which can help support a healthy immune system, improve digestion, and promote skin health. Oranges with peel contain even more fiber and antioxidants, which can further support digestive health and reduce inflammation in the body. However, it's important to note that consuming the peel of oranges may not be appealing to everyone and can contain pesticide residues if not organic. Ultimately, both fruits can be a great addition to a balanced vegan diet for their unique nutrient profiles.

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

Both mangos and oranges are healthy fruits that can be part of a balanced weight loss diet. However, it's important to note that weight loss ultimately comes down to creating a calorie deficit, which means consuming fewer calories than your body needs to maintain its current weight. In terms of weight loss, both mangos and oranges with peel can be beneficial due to their high fiber content, which can help you feel full and satisfied with fewer calories. The peel of oranges contains additional fiber and nutrients, so including it can be a good choice. Ultimately, the key to weight loss is a well-rounded diet that includes a variety of fruits, vegetables, whole grains, and lean proteins, along with regular physical activity. It's best to focus on overall dietary patterns rather than individual foods when trying to lose weight.

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

Both mangos and oranges with peel can be beneficial for muscle gain due to their high vitamin C content, which is important for collagen synthesis and muscle repair. However, if you are looking to specifically support muscle growth, you may want to prioritize mangoes as they are higher in calories and contain more carbohydrates, which are important for energy during workouts and muscle recovery. Additionally, mangoes are a good source of vitamin A and fiber, which can further support overall health and muscle function.

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

Both mangoes and oranges have a relatively low environmental impact compared to many other foods. However, mangoes tend to have a slightly higher carbon footprint due to the longer distance they often need to travel to reach consumers in many parts of the world. Oranges with peel may have a slightly lower impact as they are often grown closer to where they are consumed and the peel can be composted or used in other ways, reducing waste. Overall, choosing locally grown and organic options when possible can help reduce the environmental impact of both mangoes and oranges.