Comparing Nutrients in 14 ounces Valencia Oranges VS California Avocados

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
California Avocados	4%	77%	19%

Macro Nutrients

	Valencia Oranges	California Avocados	Recommended Dietary Allowance
Energy	6.7% 194kcal	23% 663kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	63% 61g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	39% 6.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	26.4% 34.3g	130g per day for Men 19-50 years
Sugars	NA	1.64% 1.2g	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	NA	0.44% 0.32g	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	NA	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.24g	g per day for Men 19-50 years
Fiber	26% 9.92g	71% 27g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	14% 7.78g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	California Avocados	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	43.7% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	47.4% 7.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	87.6% 1.14mg	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	38.7% 155μg	88.3% 353μg	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	214% 192mg	39% 35mg	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	NA	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	69.5% 83.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	California Avocados	Recommended Dietary Allowance
Calcium	16% 159mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	75% 0.67mg	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	4.47% 0.36mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	25.7% 0.59mg	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	9.64% 67.5mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	NA	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	9.26% 343g	7.76% 287g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs California Avocados:

• Raw Valencia Oranges have 1.7 times more Vitamin A and 5.5 times more Vitamin C than Raw California Avocados.
• While Raw California Avocados contain 3.6 times more Vitamin B2, 7 times more Vitamin B3, 5.8 times more Vitamin B5, 4.6 times more Vitamin B6 and 2.3 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw California Avocados have similar amounts of Vitamin B1 per 14 oz.
• Both Raw Valencia Oranges as well as Raw California Avocados have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs California Avocados:

• Raw Valencia Oranges have 3.1 times more Calcium than Raw California Avocados.
• While Raw California Avocados contain 4.6 times more Copper, 6.8 times more Iron, 2.9 times more Magnesium, 6.5 times more Manganese, 3.2 times more Phosphorus, 2.8 times more Potassium and 11.3 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw California Avocados have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Valencia Oranges have 1.4 times more Carbohydrate than Raw California Avocados.
• While Raw California Avocados contain 3.4 times more Energy, 51.4 times more Fat, 60.7 times more Saturated Fat, 7.8 times more Omega 3, 38 times more Omega 6, 2.7 times more Fiber and 1.9 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Raw California Avocados have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.