Comparing Nutrients in 300 calories Florida AvocadosVS Oranges

Weight per 300 calories

Florida Avocados

250g

Oranges

638g

Florida Avocados have 2.6 times more energy per 100g than Oranges. It has average energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Florida Avocados or Oranges?

Macros Ratio

Protein Fat Carbs

Florida Avocados

69%

24%

Oranges

91%

300 kcal ▼

Macro Nutrients

Florida Avocadosvs Oranges

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Fruits rich in Energy

26%25g

Fat

0.79%0.77g

25 gvs0.77 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Fruits rich in Fat

15.3%4.9g

Saturated Fat

0.3%0.096g

4.9 gvs0.096 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Fruits rich in Saturated Fat

15%0.24g

Omega 3

2.8%0.045g

0.24 gvs0.045 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Fruits rich in Omega 3

23.2%3.95g

Omega 6

0.68%0.11g

3.95 gvs0.11 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Fruits rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Fruits rich in Cholesterol

15%19.6g

Carbohydrate

57.7%75g

19.6 gvs75 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Fruits rich in Carbohydrate

8.34%6.05g

Sugars

82.3%59.7g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

6.05 gvs59.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Fruits rich in Sugars

0.86%0.63g

Fructose

≤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]

0.63 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Fruits rich in Fructose

%5.43g

Glucose

5.43 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Fruits rich in Glucose

%0g

Sucrose

0 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Fruits rich in Sucrose

37%14g

Fiber

40.3%15.3g

14 gvs15.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Fruits rich in Fiber

9.96%5.58g

Protein

10.7%6g

5.58 gvs6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Florida Avocadosvs Oranges

1.94%17.5μg

Vitamin A

7.8%70.2μg

RAE, retinol activity equivalents

17.5 μgvs70.2 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Fruits rich in Vitamin A Buy Preformed Vegan Vitamin A

4.38%0.053mg

Vitamin B1

46.3%0.56mg

Thiamine

0.053 mgvs0.56 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B1 Buy Vegan Vitamin B1

10%0.13mg

Vitamin B2

19.6%0.26mg

Riboflavin

0.13 mgvs0.26 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B2 Buy Vegan Vitamin B2

10.5%1.7mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

1.7 mgvs1.8 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

46.6%2.33mg

Vitamin B5

32%1.6mg

Pantothenic acid

2.33 mgvs1.6 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

15%0.2mg

Vitamin B6

29.5%0.38mg

Pyridoxine

0.2 mgvs0.38 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B7

22%87.5μg

Vitamin B9

48%191μg

Folates and Folic Acid

87.5 μgvs191 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B12 Buy Vegan Vitamin B12

48.3%43.5mg

Vitamin C

377%340mg

Ascorbic acid

43.5 mgvs340 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Fruits rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Fruits rich in Vitamin D Buy Vegan Vitamin D

44.3%6.65mg

Vitamin E

7.66%1.15mg

Tocopherols and Tocotrienols

6.65 mgvs1.15 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Fruits rich in Vitamin E

Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Fruits rich in Vitamin K

Minerals

Florida Avocadosvs Oranges

2.5%25mg

Calcium

25.5%255mg

25 mgvs255 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Fruits rich in Calcium

86.4%0.78mg

Copper

32%0.29mg

0.78 mgvs0.29 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Fruits rich in Copper

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Fruits rich in Fluoride

5.3%0.43mg

Iron

7.98%0.64mg

0.43 mgvs0.64 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Fruits rich in Iron

14.3%60mg

Magnesium

15%64mg

60 mgvs64 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Fruits rich in Magnesium

10.3%0.24mg

Manganese

6.94%0.16mg

0.24 mgvs0.16 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Fruits rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Fruits rich in Molybdenum

14.3%100mg

Phosphorus

12.8%89.4mg

100 mgvs89.4 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Fruits rich in Phosphorus

26%878mg

Potassium

34%1155mg

878 mgvs1155 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Fruits rich in Potassium

Selenium

5.8%3.2μg

NA μgvs3.2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Fruits rich in Selenium

0.33%5mg

Sodium

0%0mg

5 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Fruits rich in Sodium

9.1%1mg

Zinc

4.06%0.45mg

1 mgvs0.45 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Fruits rich in Zinc

5.33%197g

Water

15%554g

197 gvs554 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Fruits rich in Water

Lets compare vitamin content per 300 calories of Florida Avocados vs Oranges:

Raw Florida Avocados have 1.5 times more Vitamin B5 and 5.8 times more Vitamin E than Raw Oranges.
While Raw Oranges contain 4 times more Vitamin A, 10.6 times more Vitamin B1, 1.9 times more Vitamin B2, 2 times more Vitamin B6, 2.2 times more Vitamin B9 and 7.8 times more Vitamin C than Raw Florida Avocados.
Both Raw Florida Avocados and Raw Oranges have similar amounts of Vitamin B3 per 300 kcal.
Both Raw Florida Avocados as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Florida Avocados vs Oranges:

Raw Florida Avocados have 2.7 times more Copper, 1.5 times more Manganese and 2.2 times more Zinc than Raw Oranges.
While Raw Oranges contain 10.2 times more Calcium, 1.5 times more Iron, 1.3 times more Potassium and 2.8 times more Water than Raw Florida Avocados.
Both Raw Florida Avocados and Raw Oranges have similar amounts of Magnesium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Florida Avocados have 32.8 times more Fat, 51.2 times more Saturated Fat, 5.4 times more Omega 3 and 34.4 times more Omega 6 than Raw Oranges.
While Raw Oranges contain 3.8 times more Carbohydrate and 9.9 times more Sugars than Raw Florida Avocados.
Both Raw Florida Avocados and Raw Oranges have similar amounts of Energy, Fiber and Protein per 300 kcal.
Both Raw Florida Avocados as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Florida AvocadosVS BananasOrangesVS BananasFlorida AvocadosVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 300 calories Florida AvocadosVS Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Florida Avocados or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: