Nutrients in 1 kilogram of California Avocados

Raw California Avocados (Persea americana).

Macros Ratio

Protein Fat Carbs

77%

19%

1 kg ▼

Macro Nutrients

California Avocados

Energy1670 kcal

57.6%

Raw California Avocados have 1670 kcal of Energy per 1 kilogram, which is 57.6% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat154 g

159%

Raw California Avocados have 154.1 g of Fat per 1 kilogram, which is 159% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat21.3 g

66.4%

Raw California Avocados have 21.26 g of Saturated Fat per 1 kilogram, which is 66.4% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.25 g

78%

Raw California Avocados have 1.25 g of Omega 3 per 1 kilogram, which is 78% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 616.7 g

98%

Raw California Avocados have 16.74 g of Omega 6 per 1 kilogram, which is 98% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw California Avocados have 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate86.4 g

66.5%

Raw California Avocados have 86.4 g of Carbohydrate per 1 kilogram, which is 66.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars3 g

4.14%

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

Raw California Avocados have 3 g of Sugars per 1 kilogram, which is 4.14% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.8 g

1.1%

≤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]

Raw California Avocados have 0.8 g of Fructose per 1 kilogram, which is 1.1% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.8 g

Raw California Avocados have 0.8 g of Glucose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.6 g

Raw California Avocados have 0.6 g of Sucrose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber68 g

179%

Raw California Avocados have 68 g of Fiber per 1 kilogram, which is 179% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein19.6 g

35%

Raw California Avocados have 19.6 g of Protein per 1 kilogram, which is 35% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

California Avocados

Vitamin A70 μg

7.78%

RAE, retinol activity equivalents

Raw California Avocados have 70 μg of Vitamin A per 1 kilogram, which is 7.78% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.75 mg

62.5%

Thiamine

Raw California Avocados have 0.75 mg of Vitamin B1 per 1 kilogram, which is 62.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.43 mg

110%

Riboflavin

Raw California Avocados have 1.43 mg of Vitamin B2 per 1 kilogram, which is 110% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B319 mg

120%

Niacin, nicotinic acid, niacinamide

Raw California Avocados have 19.12 mg of Vitamin B3 per 1 kilogram, which is 120% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B514.6 mg

292%

Pantothenic acid

Raw California Avocados have 14.6 mg of Vitamin B5 per 1 kilogram, which is 292% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62.87 mg

221%

Pyridoxine

Raw California Avocados have 2.87 mg of Vitamin B6 per 1 kilogram, which is 221% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9890 μg

223%

Folates and Folic Acid

Raw California Avocados have 890 μg of Vitamin B9 per 1 kilogram, which is 223% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw California Avocados have 0 μg of Vitamin B12 per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C88 mg

98%

Ascorbic acid

Raw California Avocados have 88 mg of Vitamin C per 1 kilogram, which is 98% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw California Avocados have 0 IU of Vitamin D per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E19.7 mg

131%

Tocopherols and Tocotrienols

Raw California Avocados have 19.7 mg of Vitamin E per 1 kilogram, which is 131% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K210 μg

175%

Phytomenadione or phylloquinone

Raw California Avocados have 210 μg of Vitamin K per 1 kilogram, which is 175% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

California Avocados

Calcium130 mg

13%

Raw California Avocados have 130 mg of Calcium per 1 kilogram, which is 13% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.7 mg

189%

Raw California Avocados have 1.7 mg of Copper per 1 kilogram, which is 189% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

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

No information available

Iron6.1 mg

76.3%

Raw California Avocados have 6.1 mg of Iron per 1 kilogram, which is 76.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium290 mg

69%

Raw California Avocados have 290 mg of Magnesium per 1 kilogram, which is 69% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.5 mg

64.8%

Raw California Avocados have 1.49 mg of Manganese per 1 kilogram, which is 64.8% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

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

No information available

Phosphorus540 mg

77%

Raw California Avocados have 540 mg of Phosphorus per 1 kilogram, which is 77% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium5070 mg

149%

Raw California Avocados have 5070 mg of Potassium per 1 kilogram, which is 149% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium4 μg

7.27%

Raw California Avocados have 4 μg of Selenium per 1 kilogram, which is 7.27% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium80 mg

5.33%

Raw California Avocados have 80 mg of Sodium per 1 kilogram, which is 5.33% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc6.8 mg

62%

Raw California Avocados have 6.8 mg of Zinc per 1 kilogram, which is 62% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water723 g

19.5%

Raw California Avocados have 723.3 g of Water per 1 kilogram, which is 19.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Raw California Avocados:

1 kilogram of California Avocados has outstanding amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K.
It is an excellent source of Vitamin B1.
It also has a good amount of Vitamin A.
It has no Vitamin B12 and Vitamin D.

Minerals in 1 kilogram of Raw California Avocados:

1 kilogram of California Avocados has outstanding amounts of Copper and Potassium.
It is an excellent source of Iron, Magnesium, Manganese, Phosphorus and Zinc.
It also has a good amount of Calcium and Selenium.
This fruit has some Sodium.

Macronutrients in 1 kilogram of Raw California Avocados:

1 kilogram of California Avocados has outstanding amounts of Fat, Omega 6 and Fiber.
It is an excellent source of Saturated Fat, Omega 3, Carbohydrate and Protein.
It also has some Sugars.
While 1 kilogram of product has trace amounts of Fructose, it has no Glucose and Sucrose.

Compare Raw California Avocados with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 1 kilogram of California Avocados

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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