Comparing Nutrients in 1 kilogram California Avocados VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
California Avocados	4%	77%	19%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	California Avocados	Fresh Orange juice	Recommended Dietary Allowance
Energy	57.6% 1670kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	159% 154g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	66.4% 21.3g	0.75% 0.24g	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	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.5% 86.4g	80% 104g	130g per day for Men 19-50 years
Sugars	4.14% 3g	116% 84g	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	1.1% 0.8g	29.2% 21g	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	% 0.8g	% 18g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 41.4g	g per day for Men 19-50 years
Fiber	179% 68g	5.26% 2g	38g per day for Men 19-50 years
Protein	35% 19.6g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	California Avocados	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.43mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	120% 19mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	292% 14.6mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	221% 2.87mg	30.8% 0.4mg	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	223% 890μg	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	98% 88mg	556% 500mg	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	131% 19.7mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	175% 210μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Avocados	Fresh Orange juice	Recommended Dietary Allowance
Calcium	13% 130mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	49% 0.44mg	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	76.3% 6.1mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	64.8% 1.5mg	6.1% 0.14mg	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	77% 540mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	149% 5070mg	59% 2000mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	62% 6.8mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	19.5% 723g	24% 883g	3700g per day for Men 19-50 years

Nutrient Comparison: California Avocados VS Fresh Orange juice per 1 kg

Compare the macro and micronutrient content in 1 kg of California Avocados versus 1 kg of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of California Avocados vs Fresh Orange juice:

• 1 kilogram of California Avocados has 4.8 times more Vitamin B2, 4.8 times more Vitamin B3, 7.7 times more Vitamin B5, 7.2 times more Vitamin B6, 3 times more Vitamin B9, 49.3 times more Vitamin E and 210 times more Vitamin K than Fresh Orange juice.
• While 1 kg of Raw Orange juice contains 5.7 times more Vitamin C than Raw California Avocados.
• Both California Avocados and Fresh Orange juice provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both Raw California Avocados as well as Raw Orange juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for California Avocados vs Fresh Orange juice:

• 1 kilogram of California Avocados has 3.9 times more Copper, 3.1 times more Iron, 2.6 times more Magnesium, 10.6 times more Manganese, 3.2 times more Phosphorus, 2.5 times more Potassium and 13.6 times more Zinc than Fresh Orange juice.
• 1 kilogram of Fresh Orange juice lack sufficient amounts of Manganese and Zinc
• Both Raw California Avocados as well as Raw Orange juice lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Avocados has 3.7 times more Energy, 77.1 times more Fat, 88.6 times more Saturated Fat, 11.4 times more Omega 3, 57.7 times more Omega 6, 34 times more Fiber and 2.8 times more Protein than Fresh Orange juice.
• While 1 kg of Raw Orange juice contains 28 times more Sugars and 26.5 times more Fructose than Raw California Avocados.
• Both California Avocados and Fresh Orange juice offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein