Comparing Nutrients in 500 calories Valencia Oranges VS Avocados

Weight per 500 calories

• Valencia Oranges: 1020g
• Avocados: 313g

Raw Avocados have 3.3 times more energy per unit of mass than Raw Valencia Oranges, which is above average in comparison to other foods. Valencia Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Valencia Oranges or Avocados?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Avocados	5%	76%	19%

Macro Nutrients

	Valencia Oranges	Avocados	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.16% 3.06g	47.2% 46g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	20.8% 6.64g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	24.4% 0.39g	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	30.8% 5.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	20.5% 26.7g	130g per day for Men 19-50 years
Sugars	NA	2.84% 2.06g	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	NA	0.52% 0.38g	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	NA	% 1.16g	g per day for Men 19-50 years
Sucrose	NA	% 0.19g	g per day for Men 19-50 years
Fiber	67% 25.5g	55% 21g	38g per day for Men 19-50 years
Protein	19% 10.6g	11% 6.25g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Avocados	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	31.3% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	34% 5.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	87% 4.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	61.8% 0.8mg	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	99% 398μg	63.3% 253μg	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	550% 495mg	34.7% 31.3mg	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	NA	43% 6.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	54.7% 65.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Avocados	Recommended Dietary Allowance
Calcium	41% 408mg	3.75% 37.5mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	66% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	11.5% 0.92mg	21.5% 1.7mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.23mg	19.3% 0.44mg	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	24.8% 173mg	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	53.7% 1827mg	44.6% 1516mg	3400mg per day for Men 19-50 years
Selenium	NA	2.27% 1.25μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	5.57% 0.61mg	18% 2mg	11mg per day for Men 19-50 years
Water	24% 881g	6.2% 229g	3700g per day for Men 19-50 years

Valencia Oranges VS Avocados Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Valencia Oranges or Avocados?

Lets compare vitamin content per 500 calories of Valencia Oranges vs Avocados:

• 500 calories of Valencia Oranges have 5.6 times more Vitamin A, 4.2 times more Vitamin B1, 1.6 times more Vitamin B9 and 15.8 times more Vitamin C than Avocados.
• While 500 kcal of Raw Avocados contain 1.9 times more Vitamin B3 and 1.7 times more Vitamin B5 than Raw Valencia Oranges.
• Both Valencia Oranges and Avocados provide similar amounts of Vitamin B2 and Vitamin B6 per 500 calories.
• 500 calories of Avocados have insufficient amounts of Vitamin A
• Both Raw Valencia Oranges as well as Raw Avocados have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Valencia Oranges vs Avocados:

• 500 calories of Valencia Oranges have 10.9 times more Calcium, 1.2 times more Potassium and 3.8 times more Water than Avocados.
• While 500 kcal of Raw Avocados contain 1.6 times more Copper, 1.9 times more Iron, 1.9 times more Manganese and 3.3 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Avocados contain similar levels of Magnesium and Phosphorus per 500 calories.
• 500 calories of Valencia Oranges lack sufficient amounts of Zinc
• 500 calories of Avocados lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Valencia Oranges have 4.6 times more Carbohydrate, 1.2 times more Fiber and 1.7 times more Protein than Avocados.
• While 500 kcal of Raw Avocados contain 15 times more Fat, 18.6 times more Saturated Fat, 2.4 times more Omega 3 and 11.7 times more Omega 6 than Raw Valencia Oranges.
• Both Valencia Oranges and Avocados offer comparable quantities of Energy per 500 calories.
• 500 calories of Valencia Oranges provide inadequate amounts of Omega 6