Comparing Nutrients in 500 calories California Avocados VS Fresh Orange juice

Weight per 500 calories

• California Avocados: 299g
• Fresh Orange juice: 1111g

California Avocados have 3.7 times more energy per 100g than Fresh Orange juice. It has above average energy density when compared to other foods. Raw Orange juice having low energy density.

Discover which food has more nutrients per 500 calories - California Avocados or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47.6% 46g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	20% 6.37g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	23.4% 0.37g	7.64% 0.12g	1.6g per day for Men 19-50 years
Omega 6	29.5% 5g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	89% 116g	130g per day for Men 19-50 years
Sugars	1.24% 0.9g	129% 93g	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	0.33% 0.24g	32.5% 23.6g	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	% 0.24g	% 20g	g per day for Men 19-50 years
Sucrose	% 0.18g	% 46g	g per day for Men 19-50 years
Fiber	53.6% 20.4g	5.85% 2.22g	38g per day for Men 19-50 years
Protein	10.5% 5.87g	14% 7.78g	56g per day for Men 19-50 years

Vitamins

	California Avocados	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	2.33% 21μg	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.7% 0.22mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.8% 5.72mg	27.8% 4.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.4% 4.37mg	42.2% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	34% 0.44mg	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	66.6% 266μg	83.3% 333μg	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	29.3% 26.3mg	617% 556mg	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	39.3% 5.9mg	2.96% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52.4% 63μg	0.93% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Avocados	Fresh Orange juice	Recommended Dietary Allowance
Calcium	3.9% 39mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	56.6% 0.51mg	54.3% 0.49mg	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	23% 1.83mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	20.7% 87mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	19.4% 0.45mg	6.76% 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	23% 162mg	27% 189mg	700mg per day for Men 19-50 years
Potassium	44.6% 1518mg	65.4% 2222mg	3400mg per day for Men 19-50 years
Selenium	2.18% 1.2μg	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.74% 11mg	1500mg per day for Men 19-50 years
Zinc	18.5% 2.04mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	5.85% 217g	26.5% 981g	3700g per day for Men 19-50 years

California Avocados VS Fresh Orange Juice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - California Avocados or Fresh Orange juice?

Lets compare vitamin content per 500 calories of California Avocados vs Fresh Orange juice:

• 500 calories of California Avocados have 1.3 times more Vitamin B2, 1.3 times more Vitamin B3, 2.1 times more Vitamin B5, 1.9 times more Vitamin B6, 13.3 times more Vitamin E and 56.6 times more Vitamin K than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain 5.3 times more Vitamin A, 4.5 times more Vitamin B1, 1.3 times more Vitamin B9 and 21.1 times more Vitamin C than Raw California Avocados.
• 500 calories of California Avocados have insufficient amounts of Vitamin A
• 500 calories 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 B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for California Avocados vs Fresh Orange juice:

• 500 calories of California Avocados have 2.9 times more Manganese and 3.7 times more Zinc than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain 3.1 times more Calcium, 1.4 times more Magnesium, 1.5 times more Potassium and 4.5 times more Water than Raw California Avocados.
• Both California Avocados and Fresh Orange juice contain similar levels of Copper, Iron and Phosphorus per 500 calories.
• 500 calories of California Avocados lack sufficient amounts of Calcium
• 500 calories 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 Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of California Avocados have 20.8 times more Fat, 23.9 times more Saturated Fat, 3.1 times more Omega 3, 15.6 times more Omega 6 and 9.2 times more Fiber than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain 4.5 times more Carbohydrate, 103.9 times more Sugars, 98.3 times more Fructose and 1.3 times more Protein than Raw California Avocados.
• Both California Avocados and Fresh Orange juice offer comparable quantities of Energy per 500 calories.
• 500 calories of Fresh Orange juice provide inadequate amounts of Omega 3, Omega 6 and Fiber