Comparing Nutrients in 5 ounces Canned Orange Juice VS California Avocados

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
California Avocados	4%	77%	19%

Macro Nutrients

	Canned Orange Juice	California Avocados	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	8.16% 237kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	22.5% 22g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	9.4% 3g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	14% 2.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.6g	9.42% 12.2g	130g per day for Men 19-50 years
Sugars	17% 12.4g	0.59% 0.43g	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	4.75% 3.44g	0.16% 0.11g	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	% 3.2g	% 0.11g	g per day for Men 19-50 years
Sucrose	% 5.75g	% 0.085g	g per day for Men 19-50 years
Fiber	1.1% 0.43g	25.4% 9.64g	38g per day for Men 19-50 years
Protein	1.72% 0.96g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	California Avocados	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	8.86% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.28mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	41.4% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	31.3% 0.41mg	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	8.5% 34μg	31.5% 126μg	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	47.4% 42.7mg	14% 12.5mg	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	1.9% 0.28mg	18.6% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	25% 29.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	California Avocados	Recommended Dietary Allowance
Calcium	1.4% 14mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	3.46% 0.031mg	26.8% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	1.1% 44.4μg	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	1.77% 0.14mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	9.8% 41mg	420mg per day for Men 19-50 years
Manganese	1.3% 0.03mg	9.2% 0.21mg	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	3.44% 24mg	11% 76.5mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	21% 719mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	8.76% 0.96mg	11mg per day for Men 19-50 years
Water	3.36% 124g	2.77% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS California Avocados per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Orange Juice versus 5 oz of California Avocados to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Orange Juice vs California Avocados:

• 5 ounces of Canned Orange Juice have 3.4 times more Vitamin C than California Avocados.
• While 5 oz of Raw California Avocados contain 1.9 times more Vitamin B1, 6.8 times more Vitamin B2, 9.5 times more Vitamin B3, 8.1 times more Vitamin B5, 9.3 times more Vitamin B6, 3.7 times more Vitamin B9, 9.9 times more Vitamin E and 210 times more Vitamin K than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Unsweetened Canned Orange Juice as well as Raw California Avocados have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Orange Juice vs California Avocados:

• 5 ounces of Canned Orange Juice have 1.2 times more Water than California Avocados.
• While 5 oz of Raw California Avocados contain 7.7 times more Copper, 6.1 times more Iron, 2.9 times more Magnesium, 7.1 times more Manganese, 3.2 times more Phosphorus, 2.8 times more Potassium and 17 times more Zinc than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice lack sufficient amounts of Iron, Manganese and Zinc
• Both Unsweetened Canned Orange Juice as well as Raw California Avocados lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Orange Juice have 1.3 times more Carbohydrate, 29.2 times more Sugars and 30.4 times more Fructose than California Avocados.
• While 5 oz of Raw California Avocados contain 3.6 times more Energy, 102.7 times more Fat, 118.1 times more Saturated Fat, 17.9 times more Omega 3, 62 times more Omega 6, 22.7 times more Fiber and 2.9 times more Protein than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein