Comparing Nutrients in 5 ounces Oranges with Peel VS Florida Avocados

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Florida Avocados	7%	69%	24%

Macro Nutrients

	Oranges with Peel	Florida Avocados	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	5.87% 170kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	14.7% 14.3g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	8.7% 2.78g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	13% 2.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	8.53% 11g	130g per day for Men 19-50 years
Sugars	NA	4.73% 3.43g	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	NA	0.49% 0.35g	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	% 3.08g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	16.8% 6.38g	21% 7.94g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	5.64% 3.16g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Florida Avocados	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	5.78% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	5.95% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	26.4% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	8.5% 0.11mg	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	10.6% 42.5μg	12.4% 49.6μg	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	112% 101mg	27.4% 24.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	25% 3.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Florida Avocados	Recommended Dietary Allowance
Calcium	9.92% 99mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	49% 0.44mg	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	14% 1.13mg	3% 0.24mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	NA	5.85% 0.13mg	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	4.45% 31mg	8.1% 56.7mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	14.6% 498mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	3.15% 117g	3% 112g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Florida Avocados per 5 oz

Compare the macro and micronutrient content in 5 oz of Oranges with Peel versus 5 oz of Florida Avocados to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oranges with Peel vs Florida Avocados:

• 5 ounces of Oranges with Peel have 4.8 times more Vitamin B1 and 4.1 times more Vitamin C than Florida Avocados.
• While 5 oz of Raw Florida Avocados contain 1.3 times more Vitamin B3 and 2.8 times more Vitamin B5 than Raw Oranges with Peel .
• Both Oranges with Peel and Florida Avocados provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per five ounces.
• 5 ounces of Florida Avocados have insufficient amounts of Vitamin B1
• Both Raw Oranges with Peel as well as Raw Florida Avocados have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Oranges with Peel vs Florida Avocados:

• 5 ounces of Oranges with Peel have 7 times more Calcium and 4.7 times more Iron than Florida Avocados.
• While 5 oz of Raw Florida Avocados contain 5.5 times more Copper, 1.7 times more Magnesium, 1.8 times more Phosphorus, 1.8 times more Potassium and 3.6 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Florida Avocados contain similar levels of Water per five ounces.
• 5 ounces of Oranges with Peel lack sufficient amounts of Zinc
• 5 ounces of Florida Avocados lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oranges with Peel have 2 times more Carbohydrate than Florida Avocados.
• While 5 oz of Raw Florida Avocados contain 1.9 times more Energy, 33.5 times more Fat, 56 times more Saturated Fat, 6 times more Omega 3, 35.9 times more Omega 6 and 1.7 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Florida Avocados offer comparable quantities of Fiber per five ounces.
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6