Comparing Nutrients in 7 ounces MangosVS Navel Oranges

Macros Ratio

Protein Fat Carbs

Mangos

90%

Navel Oranges

91%

7 oz ▼

Macro Nutrients

Mangosvs Navel Oranges

4.1%119kcal

Energy

3.35%97kcal

119 kcalvs97 kcal

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

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0.78%0.75g

Fat

0.31%0.3g

0.75 gvs0.3 g

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

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0.57%0.18g

Saturated Fat

0.11%0.034g

0.18 gvs0.034 g

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

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6.33%0.1g

Omega 3

1.1%0.018g

0.1 gvs0.018 g

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

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0.22%0.038g

Omega 6

0.27%0.046g

0.038 gvs0.046 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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23%29.7g

Carbohydrate

19%25g

29.7 gvs25 g

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

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37.4%27g

Sugars

23.3%17g

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

27 gvs17 g

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

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13%9.3g

Fructose

6.16%4.47g

≤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]

9.3 gvs4.47 g

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

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%4g

Glucose

%3.9g

4 gvs3.9 g

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

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%14g

Sucrose

%8.5g

14 gvs8.5 g

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

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8.36%3.18g

Fiber

11.5%4.37g

3.18 gvs4.37 g

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

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2.9%1.63g

Protein

3.22%1.8g

1.63 gvs1.8 g

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

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Vitamins

Mangosvs Navel Oranges

12%107μg

Vitamin A

2.65%24μg

RAE, retinol activity equivalents

107 μgvs24 μg

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

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4.63%0.056mg

Vitamin B1

11.2%0.13mg

Thiamine

0.056 mgvs0.13 mg

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

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5.8%0.075mg

Vitamin B2

7.8%0.1mg

Riboflavin

0.075 mgvs0.1 mg

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

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8.3%1.33mg

Vitamin B3

5.27%0.84mg

Niacin, nicotinic acid, niacinamide

1.33 mgvs0.84 mg

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

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7.8%0.39mg

Vitamin B5

10.4%0.52mg

Pantothenic acid

0.39 mgvs0.52 mg

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

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18%0.24mg

Vitamin B6

12%0.16mg

Pyridoxine

0.24 mgvs0.16 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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21.3%85.3μg

Vitamin B9

17%67.5μg

Folates and Folic Acid

85.3 μgvs67.5 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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80.3%72.2mg

Vitamin C

130%117mg

Ascorbic acid

72.2 mgvs117 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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12%1.8mg

Vitamin E

2%0.3mg

Tocopherols and Tocotrienols

1.8 mgvs0.3 mg

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

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6.95%8.33μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

8.33 μgvs0 μg

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

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Minerals

Mangosvs Navel Oranges

2.2%22mg

Calcium

8.53%85.3mg

22 mgvs85.3 mg

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

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24.5%0.22mg

Copper

8.6%0.077mg

0.22 mgvs0.077 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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3.97%0.32mg

Iron

3.22%0.26mg

0.32 mgvs0.26 mg

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

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4.72%20mg

Magnesium

5.2%22mg

20 mgvs22 mg

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

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5.44%0.13mg

Manganese

2.5%0.058mg

0.13 mgvs0.058 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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3.97%27.8mg

Phosphorus

6.52%45.6mg

27.8 mgvs45.6 mg

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

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9.8%333mg

Potassium

9.7%329mg

333 mgvs329 mg

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

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2.16%1.2μg

Selenium

0%0μg

1.2 μgvs0 μg

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

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0.13%2mg

Sodium

0.13%2mg

2 mgvs2 mg

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

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1.62%0.18mg

Zinc

1.44%0.16mg

0.18 mgvs0.16 mg

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

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4.48%166g

Water

4.6%171g

166 gvs171 g

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

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Lets compare vitamin content per 7 ounces 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 7 oz.

Comparing minerals per 7 ounces 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 7 oz.
Both Raw Mangos as well as Raw Navel Oranges have insufficient amounts of Zinc in 7 oz.

Comparison of macro-nutrients per 7 ounces:

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 7 oz.
Both Raw Mangos as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

MangosVS Mangosteen, canned, syrup packNavel OrangesVS Mangosteen, canned, syrup packMangosVS Florida OrangesNavel OrangesVS Florida Oranges

Compare Foods

Comparing Nutrients in 7 ounces MangosVS Navel Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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