Comparing Nutrients in 300 calories OrangesVS California Avocados

Weight per 300 calories

Oranges

638g

California Avocados

180g

Raw California Avocados have 3.6 times more energy per unit of mass than Raw Oranges, which is above average in comparison to other foods. Oranges having low energy density.

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

Macros Ratio

Protein Fat Carbs

Oranges

91%

California Avocados

77%

19%

300 kcal ▼

Macro Nutrients

Orangesvs California Avocados

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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0.79%0.77g

Fat

28.5%27.7g

0.77 gvs27.7 g

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

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0.3%0.096g

Saturated Fat

12%3.8g

0.096 gvs3.8 g

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

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2.8%0.045g

Omega 3

14%0.22g

0.045 gvs0.22 g

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

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0.68%0.11g

Omega 6

17.7%3g

0.11 gvs3 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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57.7%75g

Carbohydrate

12%15.5g

75 gvs15.5 g

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

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82.3%59.7g

Sugars

0.74%0.54g

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

59.7 gvs0.54 g

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

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Fructose

0.2%0.14g

≤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]

NA gvs0.14 g

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

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Glucose

%0.14g

NA gvs0.14 g

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

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Sucrose

%0.11g

NA gvs0.11 g

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

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40.3%15.3g

Fiber

32%12.2g

15.3 gvs12.2 g

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

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10.7%6g

Protein

6.3%3.52g

6 gvs3.52 g

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

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Orangesvs California Avocados

7.8%70.2μg

Vitamin A

1.4%12.6μg

RAE, retinol activity equivalents

70.2 μgvs12.6 μg

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

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46.3%0.56mg

Vitamin B1

11.2%0.13mg

Thiamine

0.56 mgvs0.13 mg

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

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19.6%0.26mg

Vitamin B2

19.8%0.26mg

Riboflavin

0.26 mgvs0.26 mg

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

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11.3%1.8mg

Vitamin B3

21.5%3.43mg

Niacin, nicotinic acid, niacinamide

1.8 mgvs3.43 mg

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

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32%1.6mg

Vitamin B5

52.5%2.62mg

Pantothenic acid

1.6 mgvs2.62 mg

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

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29.5%0.38mg

Vitamin B6

39.7%0.52mg

Pyridoxine

0.38 mgvs0.52 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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48%191μg

Vitamin B9

40%160μg

Folates and Folic Acid

191 μgvs160 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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377%340mg

Vitamin C

17.6%16mg

Ascorbic acid

340 mgvs16 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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7.66%1.15mg

Vitamin E

23.6%3.54mg

Tocopherols and Tocotrienols

1.15 mgvs3.54 mg

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

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0%0μg

Vitamin K

31.4%37.7μg

Phytomenadione or phylloquinone

0 μgvs37.7 μg

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

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Minerals

Orangesvs California Avocados

25.5%255mg

Calcium

2.34%23.4mg

255 mgvs23.4 mg

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

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32%0.29mg

Copper

34%0.31mg

0.29 mgvs0.31 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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7.98%0.64mg

Iron

13.7%1.1mg

0.64 mgvs1.1 mg

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

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15%64mg

Magnesium

12.4%52mg

64 mgvs52 mg

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

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6.94%0.16mg

Manganese

11.6%0.27mg

0.16 mgvs0.27 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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12.8%89.4mg

Phosphorus

14%97mg

89.4 mgvs97 mg

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

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34%1155mg

Potassium

26.8%911mg

1155 mgvs911 mg

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

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5.8%3.2μg

Selenium

1.3%0.72μg

3.2 μgvs0.72 μg

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

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0%0mg

Sodium

0.96%14.4mg

0 mgvs14.4 mg

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

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4.06%0.45mg

Zinc

11%1.22mg

0.45 mgvs1.22 mg

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

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15%554g

Water

3.5%130g

554 gvs130 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 Oranges vs California Avocados:

Raw Oranges have 5.6 times more Vitamin A, 4.1 times more Vitamin B1 and 21.5 times more Vitamin C than Raw California Avocados.
While Raw California Avocados contain 1.9 times more Vitamin B3, 1.6 times more Vitamin B5, 1.3 times more Vitamin B6, 3.1 times more Vitamin E and more Vitamin K than Raw Oranges.
Both Raw Oranges and Raw California Avocados have similar amounts of Vitamin B2 and Vitamin B9 per 300 kcal.
Both Raw Oranges as well as Raw California Avocados have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Oranges vs California Avocados:

Raw Oranges have 10.9 times more Calcium, 1.2 times more Magnesium, 1.3 times more Potassium, 4.4 times more Selenium and 4.3 times more Water than Raw California Avocados.
While Raw California Avocados contain 1.7 times more Iron, 1.7 times more Manganese and 2.7 times more Zinc than Raw Oranges.
Both Raw Oranges and Raw California Avocados have similar amounts of Copper and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Oranges have 4.8 times more Carbohydrate, 110.7 times more Sugars, 1.3 times more Fiber and 1.7 times more Protein than Raw California Avocados.
While Raw California Avocados contain 36.1 times more Fat, 39.9 times more Saturated Fat, 5 times more Omega 3 and 26.2 times more Omega 6 than Raw Oranges.
Both Raw Oranges and Raw California Avocados have similar amounts of Energy per 300 kcal.
Both Raw Oranges as well as Raw California Avocados have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

OrangesVS Valencia OrangesCalifornia AvocadosVS Valencia OrangesOrangesVS Florida AvocadosCalifornia AvocadosVS Florida Avocados

Compare Foods

Comparing Nutrients in 300 calories OrangesVS California Avocados

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: