Comparing Nutrients in 100 grams Oranges VS California Avocados

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
California Avocados	4%	77%	19%

Macro Nutrients

	Oranges	California Avocados	Recommended Dietary Allowance
Energy	1.62% 47kcal	5.76% 167kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	16% 15.4g	97g per day for Men 19-50 years
Saturated Fat	0.047% 0.015g	6.64% 2.13g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	9.85% 1.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.04% 11.8g	6.65% 8.64g	130g per day for Men 19-50 years
Sugars	13% 9.35g	0.41% 0.3g	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	0.11% 0.08g	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	% 0.08g	g per day for Men 19-50 years
Sucrose	NA	% 0.06g	g per day for Men 19-50 years
Fiber	6.3% 2.4g	18% 6.8g	38g per day for Men 19-50 years
Protein	1.68% 0.94g	3.5% 1.96g	56g per day for Men 19-50 years

Vitamins

	Oranges	California Avocados	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	0.78% 7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	6.25% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.76% 0.28mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	22% 0.29mg	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	7.5% 30μg	22.3% 89μg	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	59% 53.2mg	9.78% 8.8mg	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	1.2% 0.18mg	13% 1.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	California Avocados	Recommended Dietary Allowance
Calcium	4% 40mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	19% 0.17mg	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	1.25% 0.1mg	7.63% 0.61mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	6.9% 29mg	420mg per day for Men 19-50 years
Manganese	1.1% 0.025mg	6.48% 0.15mg	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	2% 14mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	5.32% 181mg	15% 507mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.53% 8mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	2.34% 86.8g	1.95% 72.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oranges vs California Avocados:

• Raw Oranges have 1.6 times more Vitamin A and 6 times more Vitamin C than Raw California Avocados.
• While Raw California Avocados contain 3.6 times more Vitamin B2, 6.8 times more Vitamin B3, 5.8 times more Vitamin B5, 4.8 times more Vitamin B6, 3 times more Vitamin B9, 10.9 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Raw California Avocados have similar amounts of Vitamin B1 per 100 g.
• Both Raw Oranges as well as Raw California Avocados have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Oranges vs California Avocados:

• Raw Oranges have 3.1 times more Calcium than Raw California Avocados.
• While Raw California Avocados contain 3.8 times more Copper, 6.1 times more Iron, 2.9 times more Magnesium, 6 times more Manganese, 3.9 times more Phosphorus, 2.8 times more Potassium and 9.7 times more Zinc than Raw Oranges.
• Both Raw Oranges and Raw California Avocados have similar amounts of Water per 100 g.
• Both Raw Oranges as well as Raw California Avocados have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Oranges have 1.4 times more Carbohydrate and 31.2 times more Sugars than Raw California Avocados.
• While Raw California Avocados contain 3.6 times more Energy, 128.4 times more Fat, 141.7 times more Saturated Fat, 17.9 times more Omega 3, 93 times more Omega 6, 2.8 times more Fiber and 2.1 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Raw California Avocados have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.