Comparing Nutrients in 100 grams Florida Oranges VS Avocados

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Avocados	5%	76%	19%

Macro Nutrients

	Florida Oranges	Avocados	Recommended Dietary Allowance
Energy	1.6% 46kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	15% 14.7g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	6.64% 2.13g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	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	8.88% 11.5g	6.56% 8.53g	130g per day for Men 19-50 years
Sugars	12.6% 9.14g	0.91% 0.66g	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	0.17% 0.12g	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	% 0.37g	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	17.6% 6.7g	38g per day for Men 19-50 years
Protein	1.25% 0.7g	3.57% 2g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	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	8.33% 0.1mg	5.6% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.92% 0.051mg	19.8% 0.26mg	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	4.25% 17μg	20.3% 81μg	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	50% 45mg	11% 10mg	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	13.8% 2.07mg	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

	Florida Oranges	Avocados	Recommended Dietary Allowance
Calcium	4.3% 43mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.18% 7μg	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	1.13% 0.09mg	6.88% 0.55mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	6.9% 29mg	420mg per day for Men 19-50 years
Manganese	1.04% 0.024mg	6.17% 0.14mg	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	1.7% 12mg	7.43% 52mg	700mg per day for Men 19-50 years
Potassium	4.97% 169mg	14.3% 485mg	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	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	2.36% 87g	1.98% 73.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Avocados per 100 g

Compare the macro and micronutrient content in 100 g of Florida Oranges versus 100 g of Avocados to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Florida Oranges have 1.5 times more Vitamin B1 and 4.5 times more Vitamin C than Avocados.
• While 100 g of Raw Avocados contain 3.3 times more Vitamin B2, 4.3 times more Vitamin B3, 5.6 times more Vitamin B5, 5 times more Vitamin B6, 4.8 times more Vitamin B9, 11.5 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• 100 grams of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Florida Oranges as well as Raw Avocados have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Florida Oranges vs Avocados:

• 100 grams of Florida Oranges have 3.6 times more Calcium than Avocados.
• While 100 g of Raw Avocados contain 4.9 times more Copper, 6.1 times more Iron, 2.9 times more Magnesium, 5.9 times more Manganese, 4.3 times more Phosphorus, 2.9 times more Potassium and 8 times more Zinc than Raw Florida Oranges.
• 100 grams of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• 100 grams of Avocados lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Raw Avocados lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Florida Oranges have 1.4 times more Carbohydrate and 13.8 times more Sugars than Avocados.
• While 100 g of Raw Avocados contain 3.5 times more Energy, 69.8 times more Fat, 85 times more Saturated Fat, 11.4 times more Omega 3, 54 times more Omega 6, 2.8 times more Fiber and 2.9 times more Protein than Raw Florida Oranges.
• 100 grams of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein