Comparing Nutrients in 500 calories Florida Oranges VS California Avocados

Weight per 500 calories

• Florida Oranges: 1087g
• California Avocados: 299g

Raw California Avocados have 3.6 times more energy per unit of mass than Raw Florida Oranges, which is above average in comparison to other foods. Florida Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
California Avocados	4%	77%	19%

Macro Nutrients

	Florida Oranges	California Avocados	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.3g	47.6% 46g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	20% 6.37g	32g per day for Men 19-50 years
Omega 3	7.47% 0.12g	23.4% 0.37g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	29.5% 5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	20% 26g	130g per day for Men 19-50 years
Sugars	137% 99g	1.24% 0.9g	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	0.33% 0.24g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 0.18g	g per day for Men 19-50 years
Fiber	68.6% 26g	53.6% 20.4g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	10.5% 5.87g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	California Avocados	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	2.33% 21μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	18.7% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.35mg	35.8% 5.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.3% 2.7mg	87.4% 4.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.6% 0.55mg	66% 0.86mg	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	46% 185μg	66.6% 266μg	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	543% 489mg	29.3% 26.3mg	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	13% 1.96mg	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	52.4% 63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	California Avocados	Recommended Dietary Allowance
Calcium	46.7% 467mg	3.9% 39mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	56.6% 0.51mg	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	12.2% 0.98mg	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	19.4% 0.45mg	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	18.6% 130mg	23% 162mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	44.6% 1518mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.43μg	2.18% 1.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	7.9% 0.87mg	18.5% 2.04mg	11mg per day for Men 19-50 years
Water	25.6% 947g	5.85% 217g	3700g per day for Men 19-50 years

Florida Oranges VS California Avocados Nutrients Per 500 Kcal

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

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

• 500 calories of Florida Oranges have 5.7 times more Vitamin A, 4.8 times more Vitamin B1 and 18.6 times more Vitamin C than California Avocados.
• While 500 kcal of Raw California Avocados contain 1.3 times more Vitamin B3, 1.6 times more Vitamin B5, 1.6 times more Vitamin B6, 1.4 times more Vitamin B9, 3 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and California Avocados provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Florida Oranges have insufficient amounts of Vitamin K
• 500 calories of California Avocados have insufficient amounts of Vitamin A
• Both Raw Florida Oranges as well as Raw California Avocados have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Florida Oranges vs California Avocados:

• 500 calories of Florida Oranges have 12 times more Calcium, 1.3 times more Magnesium, 1.2 times more Potassium and 4.4 times more Water than California Avocados.
• While 500 kcal of Raw California Avocados contain 1.9 times more Iron, 1.7 times more Manganese and 2.3 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and California Avocados contain similar levels of Copper and Phosphorus per 500 calories.
• 500 calories of Florida Oranges lack sufficient amounts of Zinc
• 500 calories of California Avocados lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Raw California Avocados lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Florida Oranges have 4.8 times more Carbohydrate, 110.6 times more Sugars, 1.3 times more Fiber and 1.3 times more Protein than California Avocados.
• While 500 kcal of Raw California Avocados contain 20.2 times more Fat, 23.4 times more Saturated Fat, 3.1 times more Omega 3 and 14.9 times more Omega 6 than Raw Florida Oranges.
• Both Florida Oranges and California Avocados offer comparable quantities of Energy per 500 calories.
• 500 calories of Florida Oranges provide inadequate amounts of Omega 3 and Omega 6