Comparing Nutrients in 7 ounces Navel Oranges VS Avocados

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Avocados	5%	76%	19%

Macro Nutrients

	Navel Oranges	Avocados	Recommended Dietary Allowance
Energy	3.35% 97kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	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	19% 25g	13% 17g	130g per day for Men 19-50 years
Sugars	23.3% 17g	1.8% 1.3g	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	6.16% 4.47g	0.33% 0.24g	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	% 3.9g	% 0.73g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 0.12g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	35% 13.3g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Avocados	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	21.6% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	55% 2.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	39.2% 0.51mg	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	17% 67.5μg	40% 161μg	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	130% 117mg	22% 20mg	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	2% 0.3mg	27.4% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	34.7% 41.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Avocados	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	42% 0.38mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.35% 14μg	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	3.22% 0.26mg	13.6% 1.1mg	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	2.5% 0.058mg	12.3% 0.28mg	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	6.52% 45.6mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	4.6% 171g	3.93% 145g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Avocados per 7 oz

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

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

• 7 ounces of Navel Oranges have 5.9 times more Vitamin C than Avocados.
• While 7 oz of Raw Avocados contain 2.5 times more Vitamin B2, 4.1 times more Vitamin B3, 5.3 times more Vitamin B5, 3.3 times more Vitamin B6, 2.4 times more Vitamin B9, 13.8 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Avocados provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Navel Oranges as well as Raw Avocados have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Avocados:

• 7 ounces of Navel Oranges have 3.6 times more Calcium than Avocados.
• While 7 oz of Raw Avocados contain 4.9 times more Copper, 4.2 times more Iron, 2.6 times more Magnesium, 4.9 times more Manganese, 2.3 times more Phosphorus, 2.9 times more Potassium and 8 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 7 ounces of Avocados lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Raw Avocados lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 1.5 times more Carbohydrate, 12.9 times more Sugars and 18.8 times more Fructose than Avocados.
• While 7 oz of Raw Avocados contain 3.3 times more Energy, 97.7 times more Fat, 125.1 times more Saturated Fat, 13.9 times more Omega 3, 72.8 times more Omega 6, 3 times more Fiber and 2.2 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein