Nutrients in 300 calories of California Avocados

Raw California Avocados (Persea americana).

Weight per 300 Calories

California Avocados

180g

Raw California Avocados has above average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

77%

19%

300 kcal ▼

Macro Nutrients

California Avocados

Energy300 kcal

10.3%

Raw California Avocados have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat27.7 g

28.5%

Raw California Avocados have 27.682634730539 g of Fat per 300 calories, which is 28.5% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat3.8 g

12%

Raw California Avocados have 3.8191616766467 g of Saturated Fat per 300 calories, which is 12% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.22 g

14%

Raw California Avocados have 0.22455089820359 g of Omega 3 per 300 calories, which is 14% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 63 g

17.7%

Raw California Avocados have 3.0071856287425 g of Omega 6 per 300 calories, which is 17.7% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate15.5 g

12%

Raw California Avocados have 15.520958083832 g of Carbohydrate per 300 calories, which is 12% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.54 g

0.74%

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

Raw California Avocados have 0.53892215568862 g of Sugars per 300 calories, which is 0.74% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.14 g

0.2%

≤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 0.1437125748503 g of Fructose per 300 calories, which is 0.2% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.14 g

Raw California Avocados have 0.1437125748503 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.11 g

Raw California Avocados have 0.10778443113772 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber12.2 g

32%

Raw California Avocados have 12.215568862275 g of Fiber per 300 calories, which is 32% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein3.52 g

6.3%

Raw California Avocados have 3.5209580838323 g of Protein per 300 calories, which is 6.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

California Avocados

Vitamin A12.6 μg

1.4%

RAE, retinol activity equivalents

Raw California Avocados have 12.574850299401 μg of Vitamin A per 300 calories, which is 1.4% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.13 mg

11.2%

Thiamine

Raw California Avocados have 0.13473053892216 mg of Vitamin B1 per 300 calories, which is 11.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.26 mg

19.8%

Riboflavin

Raw California Avocados have 0.25688622754491 mg of Vitamin B2 per 300 calories, which is 19.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.43 mg

21.5%

Niacin, nicotinic acid, niacinamide

Raw California Avocados have 3.4347305389222 mg of Vitamin B3 per 300 calories, which is 21.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.62 mg

52.5%

Pantothenic acid

Raw California Avocados have 2.622754491018 mg of Vitamin B5 per 300 calories, which is 52.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.52 mg

39.7%

Pyridoxine

Raw California Avocados have 0.51556886227545 mg of Vitamin B6 per 300 calories, which is 39.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9160 μg

40%

Folates and Folic Acid

Raw California Avocados have 159.88023952096 μg of Vitamin B9 per 300 calories, which is 40% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C16 mg

17.6%

Ascorbic acid

Raw California Avocados have 15.808383233533 mg of Vitamin C per 300 calories, which is 17.6% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E3.54 mg

23.6%

Tocopherols and Tocotrienols

Raw California Avocados have 3.5389221556886 mg of Vitamin E per 300 calories, which is 23.6% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K37.7 μg

31.4%

Phytomenadione or phylloquinone

Raw California Avocados have 37.724550898204 μg of Vitamin K per 300 calories, which is 31.4% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

California Avocados

Calcium23.4 mg

2.34%

Raw California Avocados have 23.353293413174 mg of Calcium per 300 calories, which is 2.34% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.31 mg

34%

Raw California Avocados have 0.30538922155689 mg of Copper per 300 calories, which is 34% 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

Iron1.1 mg

13.7%

Raw California Avocados have 1.0958083832335 mg of Iron per 300 calories, which is 13.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium52 mg

12.4%

Raw California Avocados have 52.095808383234 mg of Magnesium per 300 calories, which is 12.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.27 mg

11.6%

Raw California Avocados have 0.26766467065868 mg of Manganese per 300 calories, which is 11.6% 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

Phosphorus97 mg

14%

Raw California Avocados have 97.005988023952 mg of Phosphorus per 300 calories, which is 14% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium911 mg

26.8%

Raw California Avocados have 910.77844311377 mg of Potassium per 300 calories, which is 26.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.72 μg

1.3%

Raw California Avocados have 0.7185628742515 μg of Selenium per 300 calories, which is 1.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium14.4 mg

0.96%

Raw California Avocados have 14.37125748503 mg of Sodium per 300 calories, which is 0.96% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.22 mg

11%

Raw California Avocados have 1.2215568862275 mg of Zinc per 300 calories, which is 11% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water130 g

3.5%

Raw California Avocados have 129.93413173653 g of Water per 300 calories, which is 3.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw California Avocados:

300 calories of California Avocados is an excellent source of Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K.
It has a good amount of Vitamin B1, Vitamin B2 and Vitamin C.
While 300 calories of product has trace amounts of Vitamin A, it has no Vitamin B12 and Vitamin D.

Minerals in 300 calories of Raw California Avocados:

300 calories of California Avocados is an excellent source of Copper and Potassium.
It has a good amount of Iron, Magnesium, Manganese, Phosphorus and Zinc.
The product has trace amounts of Calcium, Selenium and Sodium.

Macronutrients in 300 calories of Raw California Avocados:

300 calories of California Avocados is an excellent source of Fat and Fiber.
It has a good amount of Saturated Fat, Omega 3, Omega 6 and Carbohydrate.
It also has some Protein.
While 300 calories of product has trace amounts of Sugars, it has no Fructose, Glucose and Sucrose.

Compare Raw California Avocados with:

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

Food Info

Nutrients in 300 calories of California Avocados

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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