Comparing Nutrients in 1 kilogram Avocados VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Avocados	5%	76%	19%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Avocados	Oranges with Peel	Recommended Dietary Allowance
Energy	55% 1600kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	151% 147g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	66.4% 21.3g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	98% 16.7g	2.6% 0.44g	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	119% 155g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	NA	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	118% 45g	38g per day for Men 19-50 years
Protein	35.7% 20g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Avocados	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	14.4% 130μg	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	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	278% 14mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.57mg	71.5% 0.93mg	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	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	138% 20.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	175% 210μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Avocados	Oranges with Peel	Recommended Dietary Allowance
Calcium	12% 120mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	63.3% 0.57mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.42mg	NA	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	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	143% 4850mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	19.8% 732g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Avocados VS Oranges with Peel per 1 kg

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

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

• 1 kilogram of Avocados has 2.6 times more Vitamin B2, 3.5 times more Vitamin B3, 4.2 times more Vitamin B5, 2.8 times more Vitamin B6 and 2.7 times more Vitamin B9 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.5 times more Vitamin B1 and 7.1 times more Vitamin C than Raw Avocados.
• Both Raw Avocados as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Avocados vs Oranges with Peel :

• 1 kilogram of Avocados has 3.3 times more Copper, 2.1 times more Magnesium, 2.4 times more Phosphorus, 2.5 times more Potassium and 5.8 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 5.8 times more Calcium and 1.5 times more Iron than Raw Avocados.
• 1 kilogram of Avocados lack sufficient amounts of Calcium
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Avocados as well as Raw Oranges with Peel lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Avocados has 2.5 times more Energy, 48.9 times more Fat, 60.7 times more Saturated Fat, 7.8 times more Omega 3, 38 times more Omega 6, 1.5 times more Fiber and 1.5 times more Protein than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.8 times more Carbohydrate than Raw Avocados.
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6