Nutrition Comparison Tool
Search the database of over 600,000 foods to compare 20 foods or more.
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      Oranges
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      Kiwifruit
      ×
      Mangos
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Oranges 1 cup, sections (x1) 4% DV 85 calories
      • Kiwifruit 1 cup, sliced (x1) 5% DV 110 calories
      • Mangos 1 cup pieces (x1) 5% DV 99 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Oranges 1 cup, sections (x1) 0% DV 0.22g
      • Kiwifruit 1 cup, sliced (x1) 1% DV 0.94g
      • Mangos 1 cup pieces (x1) 1% DV 0.63g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Oranges 1 cup, sections (x1) 8% DV 21.2g
      • Kiwifruit 1 cup, sliced (x1) 10% DV 26.4g
      • Mangos 1 cup pieces (x1) 9% DV 24.7g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Oranges 1 cup, sections (x1) 3% DV 1.7g
      • Kiwifruit 1 cup, sliced (x1) 4% DV 2.1g
      • Mangos 1 cup pieces (x1) 3% DV 1.4g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Oranges 1 cup, sections (x1) 0% DV 0mg
      • Kiwifruit 1 cup, sliced (x1) 0% DV 0mg
      • Mangos 1 cup pieces (x1) 0% DV 0mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Oranges 1 cup, sections (x1) 0% DV 0.03g
      • Kiwifruit 1 cup, sliced (x1) 0% DV 0.05g
      • Mangos 1 cup pieces (x1) 1% DV 0.15g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Oranges 1 cup, sections (x1) 15% DV 4.3g
      • Kiwifruit 1 cup, sliced (x1) 19% DV 5.4g
      • Mangos 1 cup pieces (x1) 9% DV 2.6g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Oranges 1 cup, sections (x1) 34% DV 16.8g
      • Kiwifruit 1 cup, sliced (x1) 32% DV 16.2g
      • Mangos 1 cup pieces (x1) 45% DV 22.5g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Oranges 1 cup, sections (x1) 1% DV 0.18mg
      • Kiwifruit 1 cup, sliced (x1) 3% DV 0.56mg
      • Mangos 1 cup pieces (x1) 1% DV 0.26mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Oranges 1 cup, sections (x1) 6% DV 72mg
      • Kiwifruit 1 cup, sliced (x1) 5% DV 61.2mg
      • Mangos 1 cup pieces (x1) 1% DV 18.2mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Oranges 1 cup, sections (x1) 7% DV 325.8mg
      • Kiwifruit 1 cup, sliced (x1) 12% DV 561.6mg
      • Mangos 1 cup pieces (x1) 6% DV 277.2mg
      Comparison Table

      Table Legend

      1. Oranges
      2. Kiwifruit
      3. Mangos
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 180 180 165
      Calories
      (%DV)      		 85
      (4%)      		 110
      (5%)      		 99
      (5%)
      Fat (g)
      (%DV)      		 0.22
      (0%)      		 0.94
      (1%)      		 0.63
      (1%)
      Protein (g)
      (%DV)      		 1.7
      (3%)      		 2.1
      (4%)      		 1.4
      (3%)
      Carbohydrate (g)
      (%DV)      		 21.2
      (8%)      		 26.4
      (10%)      		 24.7
      (9%)
      Sugars (g)
      (%DV)      		 16.8
      (34%)      		 16.2
      (32%)      		 22.5
      (45%)
      Fiber (g)
      (%DV)      		 4.3
      (15%)      		 5.4
      (19%)      		 2.6
      (9%)
      Cholesterol (mg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Saturated Fats (g)
      (%DV)      		 0.03
      (0%)      		 0.05
      (0%)      		 0.15
      (1%)
      Net-Carbs (g) 16.8
      		21
      		22.1
      Trans Fatty Acids (g) 0
      		0
      		0
        Minerals
      Food # 1 2 3
      Weight (g) 180 180 165
      Calcium (mg)
      (%DV)      		 72
      (6%)      		 61.2
      (5%)      		 18.2
      (1%)
      Iron, Fe (mg)
      (%DV)      		 0.18
      (1%)      		 0.56
      (3%)      		 0.26
      (1%)
      Potassium, K (mg)
      (%DV)      		 325.8
      (7%)      		 561.6
      (12%)      		 277.2
      (6%)
      Magnesium (mg)
      (%DV)      		 18
      (4%)      		 30.6
      (7%)      		 16.5
      (4%)
      Phosphorus, P (mg)
      (%DV)      		 25.2
      (2%)      		 61.2
      (5%)      		 23.1
      (2%)
      Sodium (mg)
      (%DV)      		 0
      (0%)      		 5.4
      (0%)      		 1.7
      (0%)
      Zinc, Zn (mg)
      (%DV)      		 0.13
      (1%)      		 0.25
      (2%)      		 0.15
      (1%)
      Copper, Cu (mg)
      (%DV)      		 0.08
      (9%)      		 0.23
      (26%)      		 0.18
      (20%)
      Manganese (mg)
      (%DV)      		 0.05
      (2%)      		 0.18
      (8%)      		 0.1
      (5%)
      Selenium, Se (mcg)
      (%DV)      		 0.9
      (2%)      		 0.36
      (1%)      		 0.99
      (2%)
      Fluoride, F (mcg)
      (%AI)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Molybdenum (mcg) --
      		--
      		--
      Iodine, I (mcg) --
      		--
      		--
      Chlorine (mg) --
      		--
      		--
      Chromium (mcg) --
      		--
      		--
        Vitamins
      Food # 1 2 3
      Weight (g) 180 180 165
      Vitamin A, RAE (mcg)
      (%DV)      		 19.8
      (2%)      		 7.2
      (1%)      		 89.1
      (10%)
      Vitamin C (mg)
      (%DV)      		 95.8
      (106%)      		 166.9
      (185%)      		 60.1
      (67%)
      Thiamin (B1) (mg)
      (%DV)      		 0.16
      (13%)      		 0.05
      (4%)      		 0.05
      (4%)
      Riboflavin (B2) (mg)
      (%DV)      		 0.07
      (6%)      		 0.05
      (3%)      		 0.06
      (5%)
      Niacin (B3) (mg)
      (%DV)      		 0.51
      (3%)      		 0.61
      (4%)      		 1.1
      (7%)
      Vitamin B5 (PA) (mg)
      (%DV)      		 0.45
      (9%)      		 0.33
      (7%)      		 0.33
      (7%)
      Vitamin B6 (mg)
      (%DV)      		 0.11
      (6%)      		 0.11
      (7%)      		 0.2
      (12%)
      Biotin (mcg) --
      		--
      		--
      Folate (B9) (mcg)
      (%DV)      		 54
      (14%)      		 45
      (11%)      		 71
      (18%)
      Folic acid (mcg)
      (%)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Food Folate (mcg)
      (%)      		 54
      (14%)      		 45
      (11%)      		 71
      (18%)
      Folate DFE (mcg)
      (%)      		 54
      (14%)      		 45
      (11%)      		 71
      (18%)
      Choline (mg)
      (%DV)      		 15.1
      (3%)      		 14
      (3%)      		 12.5
      (2%)
      Vitamin B12 (mcg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Retinol (mcg) 0
      		0
      		0
      Carotene, beta (mcg)
      (%RDA)      		 127.8
      (1%)      		 93.6
      (1%)      		 1056
      (10%)
      Carotene, alpha (mcg)
      (%RDA)      		 19.8
      (0%)      		 0
      (0%)      		 14.9
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)      		 208.8
      (1%)      		 0
      (0%)      		 16.5
      (0%)
      Vitamin A, IU (IU) 405 156.6 1785.3
      Lycopene (mcg) 0
      		0
      		4.9
      Lut + Zeaxanthin (mcg) 232.2
      		219.6
      		37.9
      Vitamin E (mg)
      (%DV)      		 0.32
      (2%)      		 2.6
      (18%)      		 1.5
      (10%)
      Vitamin D (mcg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Vitamin D2 (mcg) --
      		--
      		--
      Vitamin D3 (mcg) --
      		--
      		--
      Vitamin D (IU)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Vitamin K (mcg)
      (%DV)      		 0
      (0%)      		 72.5
      (60%)      		 6.9
      (6%)
      Vitamin K1 (mcg) --
      		0
      		--
      Menaquinone-4 (K2) (mcg) --
      		--
      		--
        Other
      Food # 1 2 3
      Weight (g) 180 180 165
      Water (g) 156.2
      		149.5
      		137.7
      Ash (g) 0.79
      		1
      		0.59
      Alcohol (g) 0
      		0
      		0
      Caffeine (mg) 0
      		0
      		0
      Theobromine (mg) 0
      		0
      		0
      PRAL score -6.52
      		-10.18
      		-5
        Carbohydrates
      Food # 1 2 3
      Weight (g) 180 180 165
      Soluble Fiber (g) --
      		--
      		--
      Insoluble Fiber (g) --
      		--
      		--
      Added Sugar (g)
      (%DV)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Sucrose (g) --
      		0.27
      		11.5
      Glucose (Dextrose) (g) --
      		7.4
      		3.3
      Fructose (g) --
      		7.8
      		7.7
      Lactose (g) --
      		0
      		0
      Maltose (g) --
      		0.34
      		0
      Galactose (g) --
      		0.31
      		0
      Starch (g) --
      		0
      		--
      Carbohydrate, other (g) --
      		--
      		--
      Total sugar alcohols (g) --
      		--
      		--
        Fats
      Food # 1 2 3
      Weight (g) 180 180 165
      Monounsaturated Fats (g) 0.041
      		0.085
      		0.231
      Polyunsaturated Fats (g) 0.045
      		0.517
      		0.117
      Omega 3s (g)
      (%AI)      		 0.013
      (1%)      		 0.076
      (5%)      		 0.084
      (5%)
      Omega 6s (g)
      (%AI)      		 0.032
      (0%)      		 0.443
      (3%)      		 0.031
      (0%)
      Omega 3 to Omega 6 Ratio 0.39
      		0.17
      		2.68
      Omega 6 to Omega 3 Ratio 2.57
      		5.86
      		0.37
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Eicosapentaenoic Acid (EPA) (g) 0
      		0
      		0
      Docosapentaenoic Acid (DPA) (g) 0
      		0
      		0
      Docosahexaenoic Acid (DHA) (g) 0
      		0
      		0
      n-3-Eicosatrienoic Acid (20:3) (g) --
      		--
      		--
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) --
      		--
      		--
      gamma-Linolenic Acid (GLA) (g) --
      		--
      		--
      c-c-n6-Eicosadienoic Acid (g) --
      		--
      		--
      DHG-linolenic acid (DGLA) (g) --
      		--
      		--
      Arachidonic acid (AA) (g) --
      		--
      		--
      Saturated Fats  
      Butyric (4:0) (g) 0
      		0
      		0
      Caproic (6:0) (g) 0
      		0
      		0
      Caprylic Acid (8:0) (g) 0
      		0
      		0
      Capric Acid (10:0) (g) 0
      		0
      		0
      Lauric Acid (12:0) (g) 0
      		0
      		0.002
      Tridecanoic Acid (13:0) (g) --
      		--
      		--
      Myristic Acid (14:0) (g) 0
      		0
      		0.021
      Pentadecanoic Acid (15:0) (g) --
      		--
      		--
      Palmitic Acid (16:0) (g) 0.023
      		0.031
      		0.119
      Margaric Acid (17:0) (g) --
      		--
      		--
      Stearic Acid (18:0) (g) 0
      		0.022
      		0.007
      Arachidic Acid (20:0) (g) --
      		--
      		--
      Behenic Acid (22:0) (g) --
      		--
      		--
      Lignoceric Acid (24:0) (g) --
      		--
      		--
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) --
      		--
      		--
      Pentadecenoic Acid (15:1) (g) --
      		--
      		--
      Palmitoleic Acid (16:1) (g) 0.005
      		0
      		0.111
      cis-Palmitoleic Acid (16:1 cis) (g) --
      		--
      		--
      Heptadecenoic Acid (17:1) (g) --
      		--
      		--
      Oleic Acid (18:1) (g) 0.036
      		0.085
      		0.124
      c-Oleic Acid (18:1 cis) (g) --
      		--
      		--
      c-Vaccenic acid (g) --
      		--
      		--
      Gadoleic Acid (20:1) (g) 0
      		0
      		0
      Docosenoic Acid (22:1) (g) 0
      		0
      		0
      c-Docosenoic Acid (22:1 c) (g) --
      		--
      		--
      c-Tetracosenoic Acid (24:1 c) (g) --
      		--
      		--
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 0.032
      		0.443
      		0.031
      Conjugated Linoleic Acid (CLAs) (g) --
      		--
      		--
      Octadecadienoic Acid (mixed) (g) --
      		--
      		--
      Octadecatrienoic (undiff) (g) 0.013
      		0.076
      		0.084
      Octadecatrienoic Acid (mixed) (g) --
      		--
      		--
      Parinaric Acid (18:4) (g) 0
      		0
      		0
      Eicosatrienoic Acid (20:3) (g) --
      		--
      		--
      Eicosatetraenoic Acid 20:4 (g) 0
      		0
      		0
      Heneicosapentaenoic Acid 21:5 (g) --
      		--
      		--
      22:4 (g) --
      		--
      		--
      Trans Fats  
      t-Polyenoic Fats (g) --
      		--
      		--
      t-Monoenoic Fats (g) --
      		--
      		--
      t-Palmitoleic Acid (16:1 t) (g) --
      		--
      		--
      t-Oleic Acid (18:1 t) (g) --
      		--
      		--
      t-Docosenoic Acid (22:1 t) (g) --
      		--
      		--
      t-Octadecadienoic Acid (18:2 t) (g) --
      		--
      		--
      t-t-Octadecadienoic Acid (g) --
      		--
      		--
      Phytosterols (Plant Sterols)  
      Phytosterols (g) --
      		--
      		--
      Stigmasterol (g) --
      		--
      		--
      Campesterol (g) --
      		--
      		--
      Beta-sitosterol (g) --
      		--
      		--
      Amino Acids
      Food # 1 2 3
      Weight (g) 180 180 165
      Essential  
      Histidine (mg)
      (%RDI)      		 32
      (5%)      		 49
      (7%)      		 31
      (4%)
      Isoleucine (mg)
      (%RDI)      		 45
      (3%)      		 92
      (7%)      		 48
      (3%)
      Leucine (mg)
      (%RDI)      		 41
      (2%)      		 119
      (4%)      		 83
      (3%)
      Lysine (mg)
      (%RDI)      		 85
      (4%)      		 110
      (5%)      		 109
      (5%)
      Methionine (mg)
      (%RDI)      		 36
      (5%)      		 43
      (6%)      		 13
      (2%)
      Phenylalanine (mg)
      (%RDI)      		 56
      (6%)      		 79
      (9%)      		 45
      (5%)
      Threonine (mg)
      (%RDI)      		 27
      (3%)      		 85
      (8%)      		 51
      (5%)
      Tryptophan (mg)
      (%RDI)      		 16
      (6%)      		 27
      (10%)      		 21
      (8%)
      Valine (mg)
      (%RDI)      		 72
      (4%)      		 103
      (6%)      		 69
      (4%)
      Conditional  
      Arginine (mg) 117
      		146
      		51
      Cystine (mg)
      (%RDI)      		 18
      (6%)      		 56
      (19%)      		 --
      (--%)
      Glycine (mg) 169
      		108
      		56
      Proline (mg) 83
      		79
      		48
      Tyrosine (mg)
      (%RDI)      		 29
      (3%)      		 61
      (7%)      		 26
      (3%)
      Non-Essential  
      Alanine (mg) 90
      		95
      		135
      Aspartic acid (mg) 205
      		227
      		112
      Betaine (mg) --
      		0.9
      		--
      Glutamic acid (mg) 169
      		331
      		158
      Hydroxyproline (mg) --
      		--
      		--
      Serine (mg) 58
      		95
      		58
      Data Source
      Oranges
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Kiwifruit
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Mangos
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.