Comparing Nutrients in 7 ounces Oranges with Peel VS Avocados

Macros Ratio

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

Macro Nutrients

	Oranges with Peel	Avocados	Recommended Dietary Allowance
Energy	4.3% 125kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	23.7% 30.8g	13% 17g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.73g	g per day for Men 19-50 years
Sucrose	NA	% 0.12g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	35% 13.3g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Avocados	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	21.6% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	55% 2.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	22% 20mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	27.4% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34.7% 41.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Avocados	Recommended Dietary Allowance
Calcium	14% 139mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	4.4% 163g	3.93% 145g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Avocados per 7 oz

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

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

• 7 ounces of Oranges with Peel have 1.5 times more Vitamin B1 and 7.1 times more Vitamin C than Avocados.
• While 7 oz of Raw Avocados contain 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 Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Raw Avocados have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 5.8 times more Calcium and 1.5 times more Iron than Avocados.
• While 7 oz of Raw Avocados contain 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 Raw Oranges with Peel .
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• 7 ounces of Avocados lack sufficient amounts of Calcium
• Both Raw Oranges with Peel as well as Raw Avocados lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 1.8 times more Carbohydrate than Avocados.
• While 7 oz of Raw Avocados contain 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 Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6