Comparing Nutrients in 1 kilogram Avocados VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Avocados	5%	76%	19%
Oranges	7%	2%	91%

Macro Nutrients

	Avocados	Oranges	Recommended Dietary Allowance
Energy	55% 1600kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	151% 147g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	66.4% 21.3g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	98% 16.7g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.6% 85.3g	90% 118g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	129% 94g	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	1.66% 1.2g	NA	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	% 3.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.6g	NA	g per day for Men 19-50 years
Fiber	176% 67g	63% 24g	38g per day for Men 19-50 years
Protein	35.7% 20g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Avocados	Oranges	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	278% 14mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.57mg	46% 0.6mg	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	203% 810μg	75% 300μg	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	111% 100mg	591% 532mg	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	138% 20.7mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	175% 210μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Avocados	Oranges	Recommended Dietary Allowance
Calcium	12% 120mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	1.75% 70μg	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	68.8% 5.5mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.42mg	11% 0.25mg	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	74.3% 520mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	143% 4850mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	19.8% 732g	23.4% 868g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Avocados vs Oranges:

• Raw Avocados have 3.3 times more Vitamin B2, 6.2 times more Vitamin B3, 5.6 times more Vitamin B5, 4.3 times more Vitamin B6, 2.7 times more Vitamin B9, 11.5 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 1.6 times more Vitamin A, 1.3 times more Vitamin B1 and 5.3 times more Vitamin C than Raw Avocados.
• Both Raw Avocados as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Avocados vs Oranges:

• Raw Avocados have 4.2 times more Copper, 5.5 times more Iron, 2.9 times more Magnesium, 5.7 times more Manganese, 3.7 times more Phosphorus, 2.7 times more Potassium and 9.1 times more Zinc than Raw Oranges.
• While Raw Oranges contain 3.3 times more Calcium than Raw Avocados.
• Both Raw Avocados and Raw Oranges have similar amounts of Water per 1 kg.
• Both Raw Avocados as well as Raw Oranges have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Avocados have 3.4 times more Energy, 122.2 times more Fat, 141.7 times more Saturated Fat, 17.9 times more Omega 3, 93 times more Omega 6, 2.8 times more Fiber and 2.1 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.4 times more Carbohydrate and 14.2 times more Sugars than Raw Avocados.
• Both Raw Avocados as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.