Comparing Nutrients in 100 grams 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	2.07% 60kcal	1.7% 49kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	0.053% 0.017g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	0.56% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.019g	0.14% 0.023g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.5% 15g	9.65% 12.5g	130g per day for Men 19-50 years
Sugars	19% 13.7g	11.7% 8.5g	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	6.46% 4.68g	3.1% 2.25g	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	% 2g	% 1.97g	g per day for Men 19-50 years
Sucrose	% 6.97g	% 4.3g	g per day for Men 19-50 years
Fiber	4.2% 1.6g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	1.46% 0.82g	1.63% 0.91g	56g per day for Men 19-50 years

Vitamins

	Mangos	Navel Oranges	Recommended Dietary Allowance
Vitamin A	6% 54μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.33% 0.028mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.92% 0.038mg	3.92% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.2% 0.67mg	2.66% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	5.22% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.15% 0.12mg	6.08% 0.079mg	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	10.8% 43μg	8.5% 34μg	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	40.4% 36.4mg	65.7% 59mg	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	6% 0.9mg	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.5% 4.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mangos	Navel Oranges	Recommended Dietary Allowance
Calcium	1.1% 11mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	12.3% 0.11mg	4.33% 0.039mg	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	2% 0.16mg	1.63% 0.13mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	2.74% 0.063mg	1.26% 0.029mg	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	2% 14mg	3.3% 23mg	700mg per day for Men 19-50 years
Potassium	4.94% 168mg	4.9% 166mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	0.82% 0.09mg	0.73% 0.08mg	11mg per day for Men 19-50 years
Water	2.26% 83.5g	2.32% 86g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Mangos vs Navel Oranges:

• Raw 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 Raw Navel Oranges.
• While 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.
• Both Raw Mangos as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Mangos vs Navel Oranges:

• Raw Mangos have 2.8 times more Copper, 1.2 times more Iron, 2.2 times more Manganese and more Selenium than Raw Navel Oranges.
• While Raw Navel Oranges contain 3.9 times more Calcium and 1.6 times more Phosphorus than Raw Mangos.
• Both Raw Mangos and Raw Navel Oranges have similar amounts of Magnesium, Potassium and Water per 100 g.
• Both Raw Mangos as well as Raw Navel Oranges have insufficient amounts of Zinc in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw 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 Raw Navel Oranges.
• While Raw Navel Oranges contain 1.4 times more Fiber than Raw Mangos.
• Both Raw Mangos and Raw Navel Oranges have similar amounts of Carbohydrate and Protein per 100 g.
• Both Raw Mangos as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.