Comparing Nutrients in 100 grams Oranges with Peel VS California Avocados

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
California Avocados	4%	77%	19%

Macro Nutrients

	Oranges with Peel	California Avocados	Recommended Dietary Allowance
Energy	2.17% 63kcal	5.76% 167kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	16% 15.4g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	6.64% 2.13g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	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	12% 15.5g	6.65% 8.64g	130g per day for Men 19-50 years
Sugars	NA	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	12% 4.5g	18% 6.8g	38g per day for Men 19-50 years
Protein	2.32% 1.3g	3.5% 1.96g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	California Avocados	Recommended Dietary Allowance
Vitamin A	1.44% 13μg	0.78% 7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	6.25% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.6% 0.33mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.15% 0.093mg	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	79% 71mg	9.78% 8.8mg	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	13% 1.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	California Avocados	Recommended Dietary Allowance
Calcium	7% 70mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	6.33% 0.057mg	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	10% 0.8mg	7.63% 0.61mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	6.9% 29mg	420mg per day for Men 19-50 years
Manganese	NA	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	3.14% 22mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	15% 507mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.53% 8mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	2.22% 82.3g	1.95% 72.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS California Avocados per 100 g

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

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

• 100 grams of Oranges with Peel have 1.3 times more Vitamin B1 and 8.1 times more Vitamin C than California Avocados.
• While 100 g of Raw California Avocados contain 2.9 times more Vitamin B2, 3.8 times more Vitamin B3, 4.4 times more Vitamin B5, 3.1 times more Vitamin B6 and 3 times more Vitamin B9 than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Raw California Avocados have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Oranges with Peel vs California Avocados:

• 100 grams of Oranges with Peel have 5.4 times more Calcium and 1.3 times more Iron than California Avocados.
• While 100 g of Raw California Avocados contain 3 times more Copper, 2.1 times more Magnesium, 2.5 times more Phosphorus, 2.6 times more Potassium and 6.2 times more Zinc than Raw Oranges with Peel .
• 100 grams of Oranges with Peel lack sufficient amounts of Zinc
• 100 grams of California Avocados lack sufficient amounts of Calcium
• Both Raw Oranges with Peel as well as Raw California Avocados lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oranges with Peel have 1.8 times more Carbohydrate than California Avocados.
• While 100 g of Raw California Avocados contain 2.7 times more Energy, 51.4 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 .
• 100 grams of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6