Comparing Nutrients in 7 ounces AvocadosVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Avocados

76%

19%

Valencia Oranges

87%

7 oz ▼

Macro Nutrients

Avocadosvs Valencia Oranges

11%318kcal

Energy

3.35%97kcal

318 kcalvs97 kcal

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

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30%29g

Fat

0.61%0.6g

29 gvs0.6 g

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

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13%4.2g

Saturated Fat

0.22%0.069g

4.2 gvs0.069 g

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

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15.5%0.25g

Omega 3

2%0.032g

0.25 gvs0.032 g

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

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19.5%3.32g

Omega 6

0.51%0.087g

3.32 gvs0.087 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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13%17g

Carbohydrate

18%23.6g

17 gvs23.6 g

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

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1.8%1.3g

Sugars

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

1.3 gvsNA g

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

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0.33%0.24g

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]

0.24 gvsNA g

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

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%0.73g

Glucose

0.73 gvsNA g

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

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%0.12g

Sucrose

0.12 gvsNA g

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

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35%13.3g

Fiber

13%4.96g

13.3 gvs4.96 g

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

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7.1%3.97g

Protein

3.7%2.06g

3.97 gvs2.06 g

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

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Vitamins

Avocadosvs Valencia Oranges

1.54%14μg

Vitamin A

2.65%24μg

RAE, retinol activity equivalents

14 μgvs24 μg

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

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11%0.13mg

Vitamin B1

14.4%0.17mg

Thiamine

0.13 mgvs0.17 mg

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

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20%0.26mg

Vitamin B2

6.1%0.079mg

Riboflavin

0.26 mgvs0.079 mg

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

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21.6%3.45mg

Vitamin B3

3.4%0.54mg

Niacin, nicotinic acid, niacinamide

3.45 mgvs0.54 mg

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

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55%2.76mg

Vitamin B5

9.92%0.5mg

Pantothenic acid

2.76 mgvs0.5 mg

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

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39.2%0.51mg

Vitamin B6

9.6%0.13mg

Pyridoxine

0.51 mgvs0.13 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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40%161μg

Vitamin B9

19.3%77.4μg

Folates and Folic Acid

161 μgvs77.4 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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22%20mg

Vitamin C

107%96mg

Ascorbic acid

20 mgvs96 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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27.4%4.1mg

Vitamin E

Tocopherols and Tocotrienols

4.1 mgvsNA mg

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

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34.7%41.7μg

Vitamin K

Phytomenadione or phylloquinone

41.7 μgvsNA μg

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

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Minerals

Avocadosvs Valencia Oranges

2.4%24mg

Calcium

7.94%79.4mg

24 mgvs79.4 mg

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

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42%0.38mg

Copper

8.16%0.073mg

0.38 mgvs0.073 mg

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

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0.35%14μg

Fluoride

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

14 μgvsNA μg

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

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13.6%1.1mg

Iron

2.23%0.18mg

1.1 mgvs0.18 mg

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

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13.7%57.5mg

Magnesium

4.72%20mg

57.5 mgvs20 mg

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

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12.3%0.28mg

Manganese

2%0.046mg

0.28 mgvs0.046 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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14.7%103mg

Phosphorus

4.8%33.7mg

103 mgvs33.7 mg

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

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28.3%962mg

Potassium

10.4%355mg

962 mgvs355 mg

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

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1.44%0.79μg

Selenium

0.79 μgvsNA μg

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

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0.93%14mg

Sodium

0%0mg

14 mgvs0 mg

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

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11.5%1.27mg

Zinc

1.1%0.12mg

1.27 mgvs0.12 mg

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

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3.93%145g

Water

4.63%171g

145 gvs171 g

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

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Lets compare vitamin content per 7 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 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.

Compare more foods per 7 oz:

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Comparing Nutrients in 7 ounces AvocadosVS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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