Comparing Nutrients in 300 calories California Avocados VS Oranges

Weight per 300 calories

• California Avocados: 180g
• Oranges: 638g

California Avocados have 3.6 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 - California Avocados or Oranges?

Macros Ratio

	Protein	Fat	Carbs
California Avocados	4%	77%	19%
Oranges	7%	2%	91%

Macro Nutrients

	California Avocados	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28.5% 27.7g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	17.7% 3g	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% 15.5g	57.7% 75g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	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	0.2% 0.14g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	32% 12.2g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	6.3% 3.52g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	California Avocados	Oranges	Recommended Dietary Allowance
Vitamin A	1.4% 12.6μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.8% 0.26mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.5% 3.43mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.5% 2.62mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	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	40% 160μg	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	17.6% 16mg	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	23.6% 3.54mg	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.4% 37.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Avocados	Oranges	Recommended Dietary Allowance
Calcium	2.34% 23.4mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	32% 0.29mg	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	13.7% 1.1mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	12.4% 52mg	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% 97mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	26.8% 911mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.72μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.96% 14.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	3.5% 130g	15% 554g	3700g per day for Men 19-50 years

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

• Raw California Avocados have 1.9 times more Vitamin B3, 1.6 times more Vitamin B5, 1.3 times more Vitamin B6, 3.1 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 5.6 times more Vitamin A, 4.1 times more Vitamin B1 and 21.5 times more Vitamin C than Raw California Avocados.
• Both Raw California Avocados and Raw Oranges have similar amounts of Vitamin B2 and Vitamin B9 per 300 kcal.
• Both Raw California Avocados as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for California Avocados vs Oranges:

• Raw California Avocados have 1.7 times more Iron, 1.7 times more Manganese and 2.7 times more Zinc than Raw Oranges.
• While Raw Oranges contain 10.9 times more Calcium, 1.3 times more Potassium, 4.4 times more Selenium and 4.3 times more Water than Raw California Avocados.
• Both Raw California Avocados and Raw Oranges have similar amounts of Copper, Magnesium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw California Avocados have 36.1 times more Fat, 39.9 times more Saturated Fat, 5 times more Omega 3 and 26.2 times more Omega 6 than Raw Oranges.
• While Raw Oranges contain 4.8 times more Carbohydrate, 110.7 times more Sugars, 1.3 times more Fiber and 1.7 times more Protein than Raw California Avocados.
• Both Raw California Avocados and Raw Oranges have similar amounts of Energy per 300 kcal.
• Both Raw California Avocados as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.