Comparing Nutrients in 7 ounces Oranges with Peel VS Canned Mango Nectar

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Canned Mango Nectar	1%	1%	98%

Macro Nutrients

	Oranges with Peel	Canned Mango Nectar	Recommended Dietary Allowance
Energy	4.3% 125kcal	3.5% 101kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.035% 0.006g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	20% 26g	130g per day for Men 19-50 years
Sugars	NA	34% 24.7g	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	NA	15.2% 11g	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	% 10.5g	g per day for Men 19-50 years
Sucrose	NA	% 2.02g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	0.39% 0.22g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Canned Mango Nectar	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	7.7% 69.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	0.5% 0.006mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	0.46% 0.006mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	0.99% 0.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	2.78% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	2.3% 0.03mg	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	15% 59.5μg	3.47% 14μg	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	157% 141mg	33.5% 30mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Canned Mango Nectar	Recommended Dietary Allowance
Calcium	14% 139mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	3.3% 0.03mg	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	20% 1.6mg	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	1.4% 5.95mg	420mg per day for Men 19-50 years
Manganese	NA	2.4% 0.056mg	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	6.24% 43.7mg	0.57% 3.97mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	1.4% 47.6mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.65% 172g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Canned Mango Nectar per 7 oz

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

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Canned Mango Nectar:

• 7 ounces of Oranges with Peel have 33.3 times more Vitamin B1, 16.7 times more Vitamin B2, 6.3 times more Vitamin B3, 4.7 times more Vitamin B5, 6.2 times more Vitamin B6, 4.3 times more Vitamin B9 and 4.7 times more Vitamin C than Canned Mango Nectar.
• While 7 oz of Canned Mango Nectar contain 2.7 times more Vitamin A than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• 7 ounces of Canned Mango Nectar have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Raw Oranges with Peel as well as Canned Mango Nectar have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Canned Mango Nectar:

• 7 ounces of Oranges with Peel have 4.1 times more Calcium, 3.8 times more Copper, 2.2 times more Iron, 4.7 times more Magnesium, 11 times more Phosphorus and 8.2 times more Potassium than Canned Mango Nectar.
• Both Oranges with Peel and Canned Mango Nectar contain similar levels of Water per seven ounces.
• 7 ounces of Canned Mango Nectar lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus and Potassium
• Both Raw Oranges with Peel as well as Canned Mango Nectar lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 1.2 times more Energy, 15 times more Fiber and 11.8 times more Protein than Canned Mango Nectar.
• Both Oranges with Peel and Canned Mango Nectar offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Canned Mango Nectar provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Oranges with Peel as well as Canned Mango Nectar provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.