Comparing Nutrients in 1 kilogram Avocados VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Avocados	5%	76%	19%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Avocados	Florida Oranges	Recommended Dietary Allowance
Energy	55% 1600kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	151% 147g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	66.4% 21.3g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	98% 16.7g	1.82% 0.31g	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	88.8% 115g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	126% 91g	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	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Avocados	Florida 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	83.3% 1mg	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	25% 4mg	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	39.2% 0.51mg	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	42.5% 170μg	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	500% 450mg	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	Florida Oranges	Recommended Dietary Allowance
Calcium	12% 120mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	43.3% 0.39mg	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	11.3% 0.9mg	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	10.4% 0.24mg	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	17% 120mg	700mg per day for Men 19-50 years
Potassium	143% 4850mg	49.7% 1690mg	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	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	19.8% 732g	23.6% 871g	3700g per day for Men 19-50 years

Nutrient Comparison: Avocados VS Florida Oranges per 1 kg

Compare the macro and micronutrient content in 1 kg of Avocados versus 1 kg of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Avocados has 3.3 times more Vitamin B2, 4.3 times more Vitamin B3, 5.6 times more Vitamin B5, 5 times more Vitamin B6, 4.8 times more Vitamin B9, 11.5 times more Vitamin E and more Vitamin K than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 1.5 times more Vitamin B1 and 4.5 times more Vitamin C than Raw Avocados.
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Avocados as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Avocados vs Florida Oranges:

• 1 kilogram of Avocados has 4.9 times more Copper, 6.1 times more Iron, 2.9 times more Magnesium, 5.9 times more Manganese, 4.3 times more Phosphorus, 2.9 times more Potassium and 8 times more Zinc than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 3.6 times more Calcium than Raw Avocados.
• 1 kilogram of Avocados lack sufficient amounts of Calcium
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Raw Avocados as well as Raw Florida Oranges lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Avocados has 3.5 times more Energy, 69.8 times more Fat, 85 times more Saturated Fat, 11.4 times more Omega 3, 54 times more Omega 6, 2.8 times more Fiber and 2.9 times more Protein than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 1.4 times more Carbohydrate and 13.8 times more Sugars than Raw Avocados.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein