Comparing Nutrients in 300 calories Avocados VS Oranges

Weight per 300 calories

• Avocados: 188g
• Oranges: 638g

Avocados have 3.4 times more energy per 100g than Oranges. It has above average energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Avocados or Oranges?

Macros Ratio

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

Macro Nutrients

	Avocados	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28.3% 27.5g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	12.5% 4g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	14.6% 0.23g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	18.5% 3.14g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.3% 16g	57.7% 75g	130g per day for Men 19-50 years
Sugars	1.7% 1.24g	82.3% 59.7g	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	0.31% 0.23g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	33% 12.6g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	6.7% 3.75g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Avocados	Oranges	Recommended Dietary Allowance
Vitamin A	1.46% 13μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.5% 0.13mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.4% 3.26mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	29.5% 0.38mg	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	38% 152μg	48% 191μg	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	21% 18.8mg	377% 340mg	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	26% 3.9mg	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33% 39.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Avocados	Oranges	Recommended Dietary Allowance
Calcium	2.25% 22.5mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	39.6% 0.36mg	32% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	0.33% 13μg	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	13% 1.03mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	6.94% 0.16mg	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	14% 98mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	26.7% 909mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	1.36% 0.75μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.88% 13mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	3.7% 137g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Avocados vs Oranges:

• Raw Avocados have 1.8 times more Vitamin B3, 1.6 times more Vitamin B5, 1.3 times more Vitamin B6, 3.4 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 5.3 times more Vitamin A, 4.4 times more Vitamin B1, 1.3 times more Vitamin B9 and 18.1 times more Vitamin C than Raw Avocados.
• Both Raw Avocados and Raw Oranges have similar amounts of Vitamin B2 per 300 kcal.
• Both Raw Avocados as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Avocados vs Oranges:

• Raw Avocados have 1.2 times more Copper, 1.6 times more Iron, 1.7 times more Manganese and 2.7 times more Zinc than Raw Oranges.
• While Raw Oranges contain 11.3 times more Calcium, 1.3 times more Potassium, 4.3 times more Selenium and 4 times more Water than Raw Avocados.
• Both Raw Avocados and Raw Oranges have similar amounts of Magnesium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Avocados have 35.9 times more Fat, 41.6 times more Saturated Fat, 5.2 times more Omega 3 and 27.3 times more Omega 6 than Raw Oranges.
• While Raw Oranges contain 4.7 times more Carbohydrate, 48.2 times more Sugars and 1.6 times more Protein than Raw Avocados.
• Both Raw Avocados and Raw Oranges have similar amounts of Energy and Fiber per 300 kcal.
• Both Raw Avocados as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.