Comparing Nutrients in 7 ounces Avocados VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Avocados	5%	76%	19%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Avocados	Florida Oranges	Recommended Dietary Allowance
Energy	11% 318kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	19.5% 3.32g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	17.6% 23g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	25% 18g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.12g	NA	g per day for Men 19-50 years
Fiber	35% 13.3g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Avocados	Florida Oranges	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.6% 3.45mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.76mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	7.8% 0.1mg	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	8.43% 33.7μg	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	99% 89.3mg	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	27.4% 4.1mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.7% 41.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Avocados	Florida Oranges	Recommended Dietary Allowance
Calcium	2.4% 24mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	8.6% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	0.35% 14μg	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	13.6% 1.1mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	2.07% 0.048mg	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	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	3.93% 145g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Avocados VS Florida Oranges per 7 oz

Compare the macro and micronutrient content in 7 oz of Avocados versus 7 oz of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Avocados vs Florida Oranges:

• 7 ounces of Avocados have 3.3 times more Vitamin B2, 4.3 times more Vitamin B3, 5.6 times more Vitamin B5, 5 times more Vitamin B6, 4.8 times more Vitamin B9, 11.5 times more Vitamin E and more Vitamin K than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 1.5 times more Vitamin B1 and 4.5 times more Vitamin C than Raw Avocados.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Avocados as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Avocados vs Florida Oranges:

• 7 ounces of Avocados have 4.9 times more Copper, 6.1 times more Iron, 2.9 times more Magnesium, 5.9 times more Manganese, 4.3 times more Phosphorus, 2.9 times more Potassium and 8 times more Zinc than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 3.6 times more Calcium than Raw Avocados.
• 7 ounces of Avocados lack sufficient amounts of Calcium
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Raw Avocados as well as Raw Florida Oranges lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Avocados have 3.5 times more Energy, 69.8 times more Fat, 85 times more Saturated Fat, 11.4 times more Omega 3, 54 times more Omega 6, 2.8 times more Fiber and 2.9 times more Protein than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 1.4 times more Carbohydrate and 13.8 times more Sugars than Raw Avocados.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein

Frequently Asked Questions about Avocados VS Florida Oranges

What are the health benefits of Avocados compared to Florida Oranges?

Avocados are a great source of healthy fats, fiber, and various vitamins and minerals such as vitamin K, vitamin E, vitamin C, and potassium. They can help improve heart health, aid in weight management, and support healthy skin. Florida oranges, on the other hand, are rich in vitamin C, which is essential for a healthy immune system and skin health. Both avocados and Florida oranges offer unique health benefits, so incorporating both into your diet can provide a wide range of nutrients.

Can I lose weight easier by eating more Avocados or Florida Oranges?

Both avocados and Florida oranges can be part of a healthy weight loss diet, but avocados are higher in calories and fat compared to Florida oranges. If weight loss is your goal, focusing on consuming a variety of fruits and vegetables, whole grains, and lean proteins while being mindful of portion sizes is key. Incorporating a balance of nutrient-dense foods and regular physical activity will support your weight loss efforts.

Should I eat more Avocados or more Florida Oranges to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of nutrient-dense foods. Both avocados and Florida oranges offer unique benefits for muscle growth. Avocados are rich in healthy fats and fiber, which can support overall health and provide sustained energy for workouts. Florida oranges are high in vitamin C, which is important for collagen production and muscle repair. Including both avocados and Florida oranges in your diet can help support muscle growth and recovery.

What is the environmental impact of producing Avocados compared to Florida Oranges?

Avocado production generally has a higher environmental impact compared to Florida oranges due to factors such as water usage, deforestation, and transportation emissions. Avocados require more water to grow and are often cultivated in regions facing water scarcity. Additionally, the expansion of avocado farms has led to deforestation in some areas. On the other hand, Florida oranges are typically grown in the United States, reducing the carbon footprint associated with transportation. It's important to consider these factors when making environmentally conscious food choices.