Comparing Nutrients in 14 ounces Navel Oranges VS Florida Avocados

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Florida Avocados	7%	69%	24%

Macro Nutrients

	Navel Oranges	Florida Avocados	Recommended Dietary Allowance
Energy	6.7% 194kcal	16.4% 476kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	41% 40g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	24.3% 7.78g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	37% 6.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.3% 49.8g	24% 31g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	13.2% 9.6g	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	12.3% 8.93g	1.37% 0.99g	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	% 7.8g	% 8.6g	g per day for Men 19-50 years
Sucrose	% 17g	% 0g	g per day for Men 19-50 years
Fiber	23% 8.73g	58.5% 22.2g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	16% 8.85g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Florida 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	22.5% 0.27mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	74% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	24% 0.31mg	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	33.7% 135μg	34.7% 139μg	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	261% 235mg	76.7% 69mg	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	3.97% 0.6mg	70.4% 10.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Florida Avocados	Recommended Dietary Allowance
Calcium	17% 171mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	137% 1.23mg	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	6.45% 0.52mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	16.4% 0.38mg	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	13% 91mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	41% 1393mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.22% 341g	8.45% 313g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Florida Avocados per 14 oz

Compare the macro and micronutrient content in 14 oz of Navel Oranges versus 14 oz of Florida Avocados to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Navel Oranges vs Florida Avocados:

• 14 ounces of Navel Oranges have 3.2 times more Vitamin B1 and 3.4 times more Vitamin C than Florida Avocados.
• While 14 oz of Raw Florida Avocados contain 1.6 times more Vitamin B3, 3.6 times more Vitamin B5 and 17.7 times more Vitamin E than Raw Navel Oranges.
• Both Navel Oranges and Florida Avocados provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per 14 ounces.
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin E
• 14 ounces of Florida Avocados have insufficient amounts of Vitamin B1
• Both Raw Navel Oranges as well as Raw Florida Avocados have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Navel Oranges vs Florida Avocados:

• 14 ounces of Navel Oranges have 4.3 times more Calcium than Florida Avocados.
• While 14 oz of Raw Florida Avocados contain 8 times more Copper, 1.3 times more Iron, 2.2 times more Magnesium, 3.3 times more Manganese, 1.7 times more Phosphorus, 2.1 times more Potassium and 5 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Florida Avocados contain similar levels of Water per 14 ounces.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 14 ounces of Florida Avocados lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Navel Oranges have 1.6 times more Carbohydrate, 3.5 times more Sugars and 9 times more Fructose than Florida Avocados.
• While 14 oz of Raw Florida Avocados contain 2.4 times more Energy, 67.1 times more Fat, 115.3 times more Saturated Fat, 10.7 times more Omega 3, 68.7 times more Omega 6, 2.5 times more Fiber and 2.5 times more Protein than Raw Navel Oranges.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein