Comparing Nutrients in 7 ounces Fresh Orange juice VS California Avocados

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
California Avocados	4%	77%	19%

Macro Nutrients

	Fresh Orange juice	California Avocados	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	11.4% 331kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	31.5% 30.6g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	19.5% 3.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	13% 17g	130g per day for Men 19-50 years
Sugars	23% 16.7g	0.82% 0.6g	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	5.8% 4.2g	0.22% 0.16g	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	% 3.6g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 8.2g	% 0.12g	g per day for Men 19-50 years
Fiber	1.04% 0.4g	35.5% 13.5g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	6.95% 3.9g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	California Avocados	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	23.7% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	58% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	44% 0.57mg	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	15% 59.5μg	44% 177μg	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	110% 99mg	19.4% 17.5mg	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	0.53% 0.079mg	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	34.7% 41.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	California Avocados	Recommended Dietary Allowance
Calcium	2.2% 22mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	37.5% 0.34mg	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	4.96% 0.4mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	13% 0.3mg	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	4.8% 33.7mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	29.6% 1006mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	4.74% 175g	3.88% 144g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS California Avocados per 7 oz

Compare the macro and micronutrient content in 7 oz of Fresh Orange juice versus 7 oz of California Avocados to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Fresh Orange juice vs California Avocados:

• 7 ounces of Fresh Orange juice have 5.7 times more Vitamin C than California Avocados.
• While 7 oz of Raw California Avocados contain 4.8 times more Vitamin B2, 4.8 times more Vitamin B3, 7.7 times more Vitamin B5, 7.2 times more Vitamin B6, 3 times more Vitamin B9, 49.3 times more Vitamin E and 210 times more Vitamin K than Raw Orange juice.
• Both Fresh Orange juice and California Avocados provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Orange juice as well as Raw California Avocados have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Fresh Orange juice vs California Avocados:

• 7 ounces of Fresh Orange juice have 1.2 times more Water than California Avocados.
• While 7 oz of Raw California Avocados contain 3.9 times more Copper, 3.1 times more Iron, 2.6 times more Magnesium, 10.6 times more Manganese, 3.2 times more Phosphorus, 2.5 times more Potassium and 13.6 times more Zinc than Raw Orange juice.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Manganese and Zinc
• Both Raw Orange juice as well as Raw California Avocados lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fresh Orange juice have 1.2 times more Carbohydrate, 28 times more Sugars and 26.5 times more Fructose than California Avocados.
• While 7 oz of Raw California Avocados contain 3.7 times more Energy, 77.1 times more Fat, 88.6 times more Saturated Fat, 11.4 times more Omega 3, 57.7 times more Omega 6, 34 times more Fiber and 2.8 times more Protein than Raw Orange juice.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein