Comparing Nutrients in 5 ounces AvocadosVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Avocados

76%

19%

Valencia Oranges

87%

5 oz ▼

Macro Nutrients

Avocadosvs Valencia Oranges

7.82%227kcal

Energy

2.4%69.5kcal

227 kcalvs69.5 kcal

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

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21.4%20.8g

Fat

0.44%0.43g

20.8 gvs0.43 g

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

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9.4%3g

Saturated Fat

0.16%0.05g

3 gvs0.05 g

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

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11%0.18g

Omega 3

1.4%0.023g

0.18 gvs0.023 g

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

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14%2.37g

Omega 6

0.37%0.062g

2.37 gvs0.062 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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9.3%12g

Carbohydrate

13%17g

12 gvs17 g

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

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1.3%0.94g

Sugars

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

0.94 gvsNA g

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

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0.23%0.17g

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]

0.17 gvsNA g

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

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%0.52g

Glucose

0.52 gvsNA g

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

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%0.085g

Sucrose

0.085 gvsNA g

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

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25%9.5g

Fiber

9.33%3.54g

9.5 gvs3.54 g

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

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5.06%2.83g

Protein

2.63%1.47g

2.83 gvs1.47 g

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

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Vitamins

Avocadosvs Valencia Oranges

1.1%9.92μg

Vitamin A

1.9%17μg

RAE, retinol activity equivalents

9.92 μgvs17 μg

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

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7.9%0.095mg

Vitamin B1

10.3%0.12mg

Thiamine

0.095 mgvs0.12 mg

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

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14%0.18mg

Vitamin B2

4.36%0.057mg

Riboflavin

0.18 mgvs0.057 mg

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

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15.4%2.46mg

Vitamin B3

2.43%0.39mg

Niacin, nicotinic acid, niacinamide

2.46 mgvs0.39 mg

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

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39.4%1.97mg

Vitamin B5

7.1%0.35mg

Pantothenic acid

1.97 mgvs0.35 mg

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

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28%0.36mg

Vitamin B6

6.87%0.089mg

Pyridoxine

0.36 mgvs0.089 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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28.7%115μg

Vitamin B9

14%55.3μg

Folates and Folic Acid

115 μgvs55.3 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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15.7%14mg

Vitamin C

76.4%68.7mg

Ascorbic acid

14 mgvs68.7 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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19.6%2.93mg

Vitamin E

Tocopherols and Tocotrienols

2.93 mgvsNA mg

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

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25%29.8μg

Vitamin K

Phytomenadione or phylloquinone

29.8 μgvsNA μg

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

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Minerals

Avocadosvs Valencia Oranges

1.7%17mg

Calcium

5.67%56.7mg

17 mgvs56.7 mg

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

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30%0.27mg

Copper

5.83%0.052mg

0.27 mgvs0.052 mg

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

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0.25%9.92μg

Fluoride

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

9.92 μgvsNA μg

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

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9.75%0.78mg

Iron

1.6%0.13mg

0.78 mgvs0.13 mg

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

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9.8%41mg

Magnesium

3.37%14mg

41 mgvs14 mg

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

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8.75%0.2mg

Manganese

1.4%0.033mg

0.2 mgvs0.033 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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10.5%73.7mg

Phosphorus

3.44%24mg

73.7 mgvs24 mg

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

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20.2%687mg

Potassium

7.46%254mg

687 mgvs254 mg

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

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1.03%0.57μg

Selenium

0.57 μgvsNA μg

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

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0.66%9.92mg

Sodium

0%0mg

9.92 mgvs0 mg

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

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8.25%0.91mg

Zinc

0.77%0.085mg

0.91 mgvs0.085 mg

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

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2.8%104g

Water

3.3%122g

104 gvs122 g

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

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Lets compare vitamin content per 5 ounces of Avocados vs Valencia Oranges:

Raw Avocados have 3.3 times more Vitamin B2, 6.3 times more Vitamin B3, 5.6 times more Vitamin B5, 4.1 times more Vitamin B6 and 2.1 times more Vitamin B9 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.7 times more Vitamin A, 1.3 times more Vitamin B1 and 4.9 times more Vitamin C than Raw Avocados.
Both Raw Avocados as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Avocados vs Valencia Oranges:

Raw Avocados have 5.1 times more Copper, 6.1 times more Iron, 2.9 times more Magnesium, 6.2 times more Manganese, 3.1 times more Phosphorus, 2.7 times more Potassium and 10.7 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 3.3 times more Calcium than Raw Avocados.
Both Raw Avocados and Raw Valencia Oranges have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Avocados have 3.3 times more Energy, 48.9 times more Fat, 60.7 times more Saturated Fat, 7.8 times more Omega 3, 38 times more Omega 6, 2.7 times more Fiber and 1.9 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.4 times more Carbohydrate than Raw Avocados.
Both Raw Avocados as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

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Compare Foods

Comparing Nutrients in 5 ounces AvocadosVS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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