Comparing Nutrients in 300 calories Florida AvocadosVS Valencia Oranges

Weight per 300 calories

Florida Avocados

250g

Valencia Oranges

612g

Florida Avocados have 2.4 times more energy per 100g than Valencia Oranges. It has average energy density when compared to other foods. Raw Valencia Oranges having low energy density.

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

Macros Ratio

Protein Fat Carbs

Florida Avocados

69%

24%

Valencia Oranges

87%

300 kcal ▼

Macro Nutrients

Florida Avocadosvs Valencia Oranges

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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26%25g

Fat

1.9%1.84g

25 gvs1.84 g

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

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15.3%4.9g

Saturated Fat

0.67%0.21g

4.9 gvs0.21 g

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

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15%0.24g

Omega 3

6.12%0.098g

0.24 gvs0.098 g

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

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23.2%3.95g

Omega 6

1.6%0.27g

3.95 gvs0.27 g

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

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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15%19.6g

Carbohydrate

56%72.8g

19.6 gvs72.8 g

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

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8.34%6.05g

Sugars

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

6.05 gvsNA g

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

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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 .

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%5.43g

Glucose

5.43 gvsNA g

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

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%0g

Sucrose

0 gvsNA g

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

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37%14g

Fiber

40.3%15.3g

14 gvs15.3 g

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

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9.96%5.58g

Protein

11.4%6.37g

5.58 gvs6.37 g

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

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Vitamins

Florida Avocadosvs Valencia Oranges

1.94%17.5μg

Vitamin A

8.16%73.5μg

RAE, retinol activity equivalents

17.5 μgvs73.5 μg

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

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4.38%0.053mg

Vitamin B1

44.4%0.53mg

Thiamine

0.053 mgvs0.53 mg

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

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10%0.13mg

Vitamin B2

19%0.24mg

Riboflavin

0.13 mgvs0.24 mg

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

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10.5%1.7mg

Vitamin B3

10.5%1.68mg

Niacin, nicotinic acid, niacinamide

1.7 mgvs1.68 mg

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

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46.6%2.33mg

Vitamin B5

30.6%1.53mg

Pantothenic acid

2.33 mgvs1.53 mg

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

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15%0.2mg

Vitamin B6

29.7%0.39mg

Pyridoxine

0.2 mgvs0.39 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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22%87.5μg

Vitamin B9

59.7%239μg

Folates and Folic Acid

87.5 μgvs239 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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48.3%43.5mg

Vitamin C

330%297mg

Ascorbic acid

43.5 mgvs297 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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44.3%6.65mg

Vitamin E

Tocopherols and Tocotrienols

6.65 mgvsNA mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

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Minerals

Florida Avocadosvs Valencia Oranges

2.5%25mg

Calcium

24.5%245mg

25 mgvs245 mg

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

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86.4%0.78mg

Copper

25%0.23mg

0.78 mgvs0.23 mg

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

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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 .

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5.3%0.43mg

Iron

6.9%0.55mg

0.43 mgvs0.55 mg

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

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14.3%60mg

Magnesium

14.6%61.2mg

60 mgvs61.2 mg

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

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10.3%0.24mg

Manganese

6.12%0.14mg

0.24 mgvs0.14 mg

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

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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 .

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14.3%100mg

Phosphorus

15%104mg

100 mgvs104 mg

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

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26%878mg

Potassium

32.2%1096mg

878 mgvs1096 mg

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

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Selenium

NA μgvsNA μg

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

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0.33%5mg

Sodium

0%0mg

5 mgvs0 mg

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

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9.1%1mg

Zinc

3.34%0.37mg

1 mgvs0.37 mg

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

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5.33%197g

Water

14.3%529g

197 gvs529 g

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

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

Raw Florida Avocados have 1.5 times more Vitamin B5 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 4.2 times more Vitamin A, 10.1 times more Vitamin B1, 1.8 times more Vitamin B2, 2 times more Vitamin B6, 2.7 times more Vitamin B9 and 6.8 times more Vitamin C than Raw Florida Avocados.
Both Raw Florida Avocados and Raw Valencia Oranges have similar amounts of Vitamin B3 per 300 kcal.
Both Raw Florida Avocados as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Florida Avocados vs Valencia Oranges:

Raw Florida Avocados have 3.4 times more Copper, 1.7 times more Manganese and 2.7 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 9.8 times more Calcium, 1.3 times more Iron and 2.7 times more Water than Raw Florida Avocados.
Both Raw Florida Avocados and Raw Valencia Oranges have similar amounts of Magnesium, Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Florida Avocados have 13.7 times more Fat, 22.9 times more Saturated Fat, 2.5 times more Omega 3 and 14.7 times more Omega 6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 3.7 times more Carbohydrate than Raw Florida Avocados.
Both Raw Florida Avocados and Raw Valencia Oranges have similar amounts of Energy, Fiber and Protein per 300 kcal.
Both Raw Florida Avocados as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

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Compare Foods

Comparing Nutrients in 300 calories Florida AvocadosVS Valencia Oranges

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: