Comparing Nutrients in 7 ounces Avocados VS Frozen Orange Juice Concentrate with Calcium

Macros Ratio

	Protein	Fat	Carbs
Avocados	5%	76%	19%
Frozen Orange Juice Concentrate with Calcium	7%	2%	91%

Macro Nutrients

	Avocados	Frozen Orange Juice Concentrate with Calcium	Recommended Dietary Allowance
Energy	11% 318kcal	10% 292kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	19.5% 3.32g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	51.7% 67g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	81.2% 59g	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	20.7% 15g	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	% 0.73g	% 13g	g per day for Men 19-50 years
Sucrose	% 0.12g	% 31g	g per day for Men 19-50 years
Fiber	35% 13.3g	5.22% 2g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	8.5% 4.76g	56g per day for Men 19-50 years

Vitamins

	Avocados	Frozen Orange Juice Concentrate with Calcium	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	45.5% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.6% 3.45mg	13.6% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.76mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	39.7% 0.52mg	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	40% 161μg	38.2% 153μg	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	22% 20mg	319% 287mg	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	27.4% 4.1mg	7.94% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.7% 41.7μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Avocados	Frozen Orange Juice Concentrate with Calcium	Recommended Dietary Allowance
Calcium	2.4% 24mg	115% 1147mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	0.35% 14μg	0.98% 39.3μg	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	13.6% 1.1mg	8.2% 0.65mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	10% 0.23mg	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	14.7% 103mg	88.7% 621mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	36.7% 1248mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	3.93% 145g	3.25% 120g	3700g per day for Men 19-50 years

Nutrient Comparison: Avocados VS Frozen Orange Juice Concentrate with Calcium per 7 oz

Compare the macro and micronutrient content in 7 oz of Avocados versus 7 oz of Frozen Orange Juice Concentrate with Calcium to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Avocados vs Frozen Orange Juice Concentrate with Calcium:

• 7 ounces of Avocados have 1.6 times more Vitamin B3, 1.9 times more Vitamin B5, 3.5 times more Vitamin E and 52.5 times more Vitamin K than Frozen Orange Juice Concentrate with Calcium.
• While 7 oz of Frozen Orange Juice Concentrate with Calcium contain 4.1 times more Vitamin B1, 1.3 times more Vitamin B2 and 14.5 times more Vitamin C than Raw Avocados.
• Both Avocados and Frozen Orange Juice Concentrate with Calcium provide similar amounts of Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Frozen Orange Juice Concentrate with Calcium have insufficient amounts of Vitamin K
• Both Raw Avocados as well as Frozen Orange Juice Concentrate with Calcium have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Avocados vs Frozen Orange Juice Concentrate with Calcium:

• 7 ounces of Avocados have 3.2 times more Copper, 1.7 times more Iron, 1.2 times more Manganese and 4 times more Zinc than Frozen Orange Juice Concentrate with Calcium.
• While 7 oz of Frozen Orange Juice Concentrate with Calcium contain 48.2 times more Calcium, 6 times more Phosphorus and 1.3 times more Potassium than Raw Avocados.
• Both Avocados and Frozen Orange Juice Concentrate with Calcium contain similar levels of Magnesium per seven ounces.
• 7 ounces of Avocados lack sufficient amounts of Calcium
• 7 ounces of Frozen Orange Juice Concentrate with Calcium lack sufficient amounts of Zinc
• Both Raw Avocados as well as Frozen Orange Juice Concentrate with Calcium lack sufficient amounts of Fluoride and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Avocados have 58.6 times more Fat, 36 times more Saturated Fat, 7.4 times more Omega 3, 36.4 times more Omega 6 and 6.7 times more Fiber than Frozen Orange Juice Concentrate with Calcium.
• While 7 oz of Frozen Orange Juice Concentrate with Calcium contain 4 times more Carbohydrate, 45 times more Sugars and 62.9 times more Fructose than Raw Avocados.
• Both Avocados and Frozen Orange Juice Concentrate with Calcium offer comparable quantities of Energy and Protein per seven ounces.
• 7 ounces of Frozen Orange Juice Concentrate with Calcium provide inadequate amounts of Omega 3 and Omega 6