Comparing Nutrients in 7 ounces Avocados VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Avocados	5%	76%	19%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Avocados	Oranges with Peel	Recommended Dietary Allowance
Energy	11% 318kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	19.5% 3.32g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	NA	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	23.5% 8.93g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Avocados	Oranges with Peel	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	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.6% 3.45mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.76mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	27.4% 4.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.7% 41.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Avocados	Oranges with Peel	Recommended Dietary Allowance
Calcium	2.4% 24mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	12.6% 0.11mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	NA	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	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	3.93% 145g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Avocados VS Oranges with Peel per 7 oz

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

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

• 7 ounces of Avocados have 2.6 times more Vitamin B2, 3.5 times more Vitamin B3, 4.2 times more Vitamin B5, 2.8 times more Vitamin B6 and 2.7 times more Vitamin B9 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 1.5 times more Vitamin B1 and 7.1 times more Vitamin C than Raw Avocados.
• Both Raw Avocados as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Avocados vs Oranges with Peel :

• 7 ounces of Avocados have 3.3 times more Copper, 2.1 times more Magnesium, 2.4 times more Phosphorus, 2.5 times more Potassium and 5.8 times more Zinc than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 5.8 times more Calcium and 1.5 times more Iron than Raw Avocados.
• 7 ounces of Avocados lack sufficient amounts of Calcium
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Avocados as well as Raw Oranges with Peel lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Avocados have 2.5 times more Energy, 48.9 times more Fat, 60.7 times more Saturated Fat, 7.8 times more Omega 3, 38 times more Omega 6, 1.5 times more Fiber and 1.5 times more Protein than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 1.8 times more Carbohydrate than Raw Avocados.
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6

Frequently Asked Questions about Avocados VS Oranges with Peel

What are the health benefits of Avocados compared to Oranges with Peel ?

Avocados are a great source of healthy fats, fiber, vitamins, and minerals, including potassium and vitamins C, E, and K. They can help improve heart health, aid in digestion, and support healthy skin. Oranges with peel are also nutritious, providing vitamin C, fiber, and antioxidants. However, avocados have a higher fat content and provide a different set of nutrients compared to oranges with peel. Both can be part of a healthy vegan diet, offering unique health benefits.

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

Both avocados and oranges with peel can be beneficial for weight loss, but in different ways. Avocados are high in healthy fats and fiber, which can help keep you feeling full and satisfied, potentially leading to reduced calorie intake. Oranges with peel are high in fiber and vitamin C, which can support digestion and boost metabolism. Ultimately, the key to weight loss is a balanced diet that includes a variety of nutrient-dense foods, along with regular physical activity.

Should I eat more Avocados or more Oranges with Peel 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 oranges with peel offer unique benefits. Avocados are rich in healthy fats and vitamin E, which can support muscle recovery and growth. Oranges with peel are high in vitamin C and fiber, which can aid in reducing inflammation and supporting digestion. Including both in your diet can help provide a well-rounded source of nutrients to support muscle development.

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

Avocado production generally has a higher environmental impact compared to oranges with peel due to factors such as water usage, deforestation, and transportation emissions. Avocado farming requires more water and land, leading to potential deforestation in some regions. Additionally, avocados are often transported long distances, contributing to carbon emissions. Oranges with peel, on the other hand, may have a lower environmental impact as they require less water and land, and the peel can be used for various purposes such as composting.