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Comparing Nutrients in 100 grams MangosVS Oranges

Macros Ratio

Protein Fat Carbs

Mangos
5%
5%
90%
Oranges
7%
2%
91%
100 g ▼

Macro Nutrients

2.07%60kcal
Energy
1.62%47kcal
60 kcalvs47 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.39%0.38g
Fat
0.12%0.12g
0.38 gvs0.12 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.29%0.092g
Saturated Fat
0.047%0.015g
0.092 gvs0.015 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.2%0.051g
Omega 3
0.44%0.007g
0.051 gvs0.007 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.11%0.019g
Omega 6
0.11%0.018g
0.019 gvs0.018 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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11.5%15g
Carbohydrate
9.04%11.8g
15 gvs11.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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19%13.7g
Sugars
13%9.35g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
13.7 gvs9.35 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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6.46%4.68g
Fructose
NA
≤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]
4.68 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%2g
Glucose
NA
2 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%6.97g
Sucrose
NA
6.97 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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4.2%1.6g
Fiber
6.3%2.4g
1.6 gvs2.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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1.46%0.82g
Protein
1.68%0.94g
0.82 gvs0.94 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

6%54μg
Vitamin A
1.22%11μg
RAE, retinol activity equivalents
54 μgvs11 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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2.33%0.028mg
Vitamin B1
7.25%0.087mg
Thiamine
0.028 mgvs0.087 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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2.92%0.038mg
Vitamin B2
3.08%0.04mg
Riboflavin
0.038 mgvs0.04 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4.2%0.67mg
Vitamin B3
1.76%0.28mg
Niacin, nicotinic acid, niacinamide
0.67 mgvs0.28 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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3.94%0.2mg
Vitamin B5
5%0.25mg
Pantothenic acid
0.2 mgvs0.25 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.15%0.12mg
Vitamin B6
4.6%0.06mg
Pyridoxine
0.12 mgvs0.06 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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10.8%43μg
Vitamin B9
7.5%30μg
Folates and Folic Acid
43 μgvs30 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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40.4%36.4mg
Vitamin C
59%53.2mg
Ascorbic acid
36.4 mgvs53.2 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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6%0.9mg
Vitamin E
1.2%0.18mg
Tocopherols and Tocotrienols
0.9 mgvs0.18 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3.5%4.2μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
4.2 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

1.1%11mg
Calcium
4%40mg
11 mgvs40 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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12.3%0.11mg
Copper
5%0.045mg
0.11 mgvs0.045 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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2%0.16mg
Iron
1.25%0.1mg
0.16 mgvs0.1 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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2.4%10mg
Magnesium
2.4%10mg
10 mgvs10 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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2.74%0.063mg
Manganese
1.1%0.025mg
0.063 mgvs0.025 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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2%14mg
Phosphorus
2%14mg
14 mgvs14 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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4.94%168mg
Potassium
5.32%181mg
168 mgvs181 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.1%0.6μg
Selenium
0.91%0.5μg
0.6 μgvs0.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.067%1mg
Sodium
0%0mg
1 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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0.82%0.09mg
Zinc
0.64%0.07mg
0.09 mgvs0.07 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.26%83.5g
Water
2.34%86.8g
83.5 gvs86.8 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Mangos vs Oranges:
Comparing minerals per 100 grams for Mangos vs Oranges:
Comparison of macro-nutrients per 100 grams:



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