Comparing Nutrients in 1 kilogram Florida Avocados VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Florida Avocados	7%	69%	24%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Florida Avocados	Oranges with Peel	Recommended Dietary Allowance
Energy	41.4% 1200kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	104% 101g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	61.3% 19.6g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	60% 0.96g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	93% 16g	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	60% 78.2g	119% 155g	130g per day for Men 19-50 years
Sugars	33.4% 24g	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	3.45% 2.5g	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	% 21.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	147% 56g	118% 45g	38g per day for Men 19-50 years
Protein	40% 22.3g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Florida 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	17.5% 0.21mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.8% 0.53mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	186% 9.3mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	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	87.5% 350μg	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	193% 174mg	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	177% 26.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Avocados	Oranges with Peel	Recommended Dietary Allowance
Calcium	10% 100mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	346% 3.1mg	63.3% 0.57mg	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	21.3% 1.7mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	41.3% 0.95mg	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	57% 400mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	103% 3510mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	21.3% 788g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Avocados VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Florida 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 Florida Avocados vs Oranges with Peel :

• 1 kilogram of Florida Avocados has 1.3 times more Vitamin B3 and 2.8 times more Vitamin B5 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 4.8 times more Vitamin B1 and 4.1 times more Vitamin C than Raw Florida Avocados.
• Both Florida Avocados and Oranges with Peel provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Florida Avocados have insufficient amounts of Vitamin B1
• Both Raw Florida 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 Florida Avocados vs Oranges with Peel :

• 1 kilogram of Florida Avocados has 5.5 times more Copper, 1.7 times more Magnesium, 1.8 times more Phosphorus, 1.8 times more Potassium and 3.6 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 7 times more Calcium and 4.7 times more Iron than Raw Florida Avocados.
• Both Florida Avocados and Oranges with Peel contain similar levels of Water per one kilogram.
• 1 kilogram of Florida Avocados lack sufficient amounts of Calcium
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Florida Avocados has 1.9 times more Energy, 33.5 times more Fat, 56 times more Saturated Fat, 6 times more Omega 3, 35.9 times more Omega 6, 1.2 times more Fiber and 1.7 times more Protein than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2 times more Carbohydrate than Raw Florida Avocados.
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6