Comparing Nutrients in 500 calories Sweetened Dried MangoVS Valencia Oranges

Weight per 500 calories

Sweetened Dried Mango

157g

Valencia Oranges

1020g

Sweetened Dried Mango has 6.5 times more energy per 100g than Valencia Oranges. It has high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 500 calories - Sweetened Dried Mango or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Sweetened Dried Mango

94%

Valencia Oranges

87%

500 kcal ▼

Macro Nutrients

Sweetened Dried Mangovs Valencia Oranges

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.9%1.85g

Fat

3.16%3.06g

1.85 gvs3.06 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.4%0.45g

Saturated Fat

1.1%0.36g

0.45 gvs0.36 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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15.8%0.25g

Omega 3

10.2%0.16g

0.25 gvs0.16 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.56%0.096g

Omega 6

2.64%0.45g

0.096 gvs0.45 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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95%123g

Carbohydrate

93%121g

123 gvs121 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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143%104g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

104 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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9.9%3.76g

Fiber

67%25.5g

3.76 gvs25.5 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.86%3.84g

Protein

19%10.6g

3.84 gvs10.6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Sweetened Dried Mangovs Valencia Oranges

11.7%105μg

Vitamin A

13.6%122μg

RAE, retinol activity equivalents

105 μgvs122 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.1%0.097mg

Vitamin B1

74%0.89mg

Thiamine

0.097 mgvs0.89 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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10.2%0.13mg

Vitamin B2

31.4%0.41mg

Riboflavin

0.13 mgvs0.41 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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19.6%3.13mg

Vitamin B3

17.5%2.8mg

Niacin, nicotinic acid, niacinamide

3.13 mgvs2.8 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

51%2.55mg

Pantothenic acid

NA mgvs2.55 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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40.3%0.52mg

Vitamin B6

49.5%0.64mg

Pyridoxine

0.52 mgvs0.64 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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26.6%107μg

Vitamin B9

99%398μg

Folates and Folic Acid

107 μgvs398 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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73.7%66.3mg

Vitamin C

550%495mg

Ascorbic acid

66.3 mgvs495 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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42%6.3mg

Vitamin E

Tocopherols and Tocotrienols

6.3 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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17.2%20.7μg

Vitamin K

Phytomenadione or phylloquinone

20.7 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Sweetened Dried Mangovs Valencia Oranges

0%0mg

Calcium

41%408mg

0 mgvs408 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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52.2%0.47mg

Copper

42%0.38mg

0.47 mgvs0.38 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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4.5%0.36mg

Iron

11.5%0.92mg

0.36 mgvs0.92 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7.46%31.3mg

Magnesium

24.3%102mg

31.3 mgvs102 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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681%15.7mg

Manganese

10.2%0.23mg

15.7 mgvs0.23 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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11%78.4mg

Phosphorus

24.8%173mg

78.4 mgvs173 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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13%437mg

Potassium

53.7%1827mg

437 mgvs1827 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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6%3.3μg

Selenium

3.3 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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17%254mg

Sodium

0%0mg

254 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.27%0.47mg

Zinc

5.57%0.61mg

0.47 mgvs0.61 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.7%26g

Water

24%881g

26 gvs881 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Sweetened Dried Mango vs Valencia Oranges:

Raw Valencia Oranges contain 9.1 times more Vitamin B1, 3.1 times more Vitamin B2, 3.7 times more Vitamin B9 and 7.5 times more Vitamin C than Sweetened Dried Mango.
Both Sweetened Dried Mango and Raw Valencia Oranges have similar amounts of Vitamin A, Vitamin B3 and Vitamin B6 per 500 kcal.
Both Sweetened Dried Mango as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sweetened Dried Mango vs Valencia Oranges:

Sweetened Dried Mango has 1.2 times more Copper, 66.8 times more Manganese and more Sodium than Raw Valencia Oranges.
While Raw Valencia Oranges contain more Calcium, 2.5 times more Iron, 3.3 times more Magnesium, 2.2 times more Phosphorus, 4.2 times more Potassium, 1.3 times more Zinc and 33.9 times more Water than Sweetened Dried Mango.

Comparison of macro-nutrients per 500 calories:

Sweetened Dried Mango has 1.5 times more Omega 3 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 6.8 times more Fiber and 2.8 times more Protein than Sweetened Dried Mango.
Both Sweetened Dried Mango and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Sweetened Dried Mango as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Sweetened Dried MangoVS Cantaloupe MelonsValencia OrangesVS Cantaloupe MelonsSweetened Dried MangoVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 500 calories Sweetened Dried MangoVS Valencia Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Sweetened Dried Mango or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: