Nutrients in 500 calories of California Avocados

Raw California Avocados (Persea americana).

Weight per 500 Calories

California Avocados

299g

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

Macros Ratio

Protein Fat Carbs

77%

19%

500 kcal ▼

Macro Nutrients

California Avocados

Energy500 kcal

17.2%

Raw California Avocados have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat46 g

47.6%

Raw California Avocados have 46.137724550898 g of Fat per 500 calories, which is 47.6% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat6.37 g

20%

Raw California Avocados have 6.3652694610778 g of Saturated Fat per 500 calories, which is 20% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.37 g

23.4%

Raw California Avocados have 0.37425149700599 g of Omega 3 per 500 calories, which is 23.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 65 g

29.5%

Raw California Avocados have 5.0119760479042 g of Omega 6 per 500 calories, which is 29.5% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate26 g

20%

Raw California Avocados have 25.868263473054 g of Carbohydrate per 500 calories, which is 20% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.9 g

1.24%

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

Raw California Avocados have 0.89820359281437 g of Sugars per 500 calories, which is 1.24% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.24 g

0.33%

≤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 0.23952095808383 g of Fructose per 500 calories, which is 0.33% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.24 g

Raw California Avocados have 0.23952095808383 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.18 g

Raw California Avocados have 0.17964071856287 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber20.4 g

53.6%

Raw California Avocados have 20.359281437126 g of Fiber per 500 calories, which is 53.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein5.87 g

10.5%

Raw California Avocados have 5.8682634730539 g of Protein per 500 calories, which is 10.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

California Avocados

Vitamin A21 μg

2.33%

RAE, retinol activity equivalents

Raw California Avocados have 20.958083832335 μg of Vitamin A per 500 calories, which is 2.33% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.22 mg

18.7%

Thiamine

Raw California Avocados have 0.22455089820359 mg of Vitamin B1 per 500 calories, which is 18.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.43 mg

33%

Riboflavin

Raw California Avocados have 0.42814371257485 mg of Vitamin B2 per 500 calories, which is 33% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35.72 mg

35.8%

Niacin, nicotinic acid, niacinamide

Raw California Avocados have 5.7245508982036 mg of Vitamin B3 per 500 calories, which is 35.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B54.37 mg

87.4%

Pantothenic acid

Raw California Avocados have 4.3712574850299 mg of Vitamin B5 per 500 calories, which is 87.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.86 mg

66%

Pyridoxine

Raw California Avocados have 0.85928143712575 mg of Vitamin B6 per 500 calories, which is 66% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9266 μg

66.6%

Folates and Folic Acid

Raw California Avocados have 266.46706586826 μg of Vitamin B9 per 500 calories, which is 66.6% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C26.3 mg

29.3%

Ascorbic acid

Raw California Avocados have 26.347305389222 mg of Vitamin C per 500 calories, which is 29.3% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E5.9 mg

39.3%

Tocopherols and Tocotrienols

Raw California Avocados have 5.8982035928144 mg of Vitamin E per 500 calories, which is 39.3% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K63 μg

52.4%

Phytomenadione or phylloquinone

Raw California Avocados have 62.874251497006 μg of Vitamin K per 500 calories, which is 52.4% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

California Avocados

Calcium39 mg

3.9%

Raw California Avocados have 38.922155688623 mg of Calcium per 500 calories, which is 3.9% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.51 mg

56.6%

Raw California Avocados have 0.50898203592814 mg of Copper per 500 calories, which is 56.6% 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

Iron1.83 mg

23%

Raw California Avocados have 1.8263473053892 mg of Iron per 500 calories, which is 23% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium87 mg

20.7%

Raw California Avocados have 86.826347305389 mg of Magnesium per 500 calories, which is 20.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.45 mg

19.4%

Raw California Avocados have 0.44610778443114 mg of Manganese per 500 calories, which is 19.4% 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

Phosphorus162 mg

23%

Raw California Avocados have 161.67664670659 mg of Phosphorus per 500 calories, which is 23% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1518 mg

44.6%

Raw California Avocados have 1517.9640718563 mg of Potassium per 500 calories, which is 44.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.2 μg

2.18%

Raw California Avocados have 1.1976047904192 μg of Selenium per 500 calories, which is 2.18% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium24 mg

1.6%

Raw California Avocados have 23.952095808383 mg of Sodium per 500 calories, which is 1.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.04 mg

18.5%

Raw California Avocados have 2.0359281437126 mg of Zinc per 500 calories, which is 18.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water217 g

5.85%

Raw California Avocados have 216.55688622754 g of Water per 500 calories, which is 5.85% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw California Avocados:

500 calories of California Avocados has outstanding amounts of Vitamin B5.
It is an excellent source of Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K.
It also has a good amount of Vitamin B1.
While 500 calories of product has trace amounts of Vitamin A, it has no Vitamin B12 and Vitamin D.

Minerals in 500 calories of Raw California Avocados:

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

Macronutrients in 500 calories of Raw California Avocados:

500 calories of California Avocados is an excellent source of Fat, Omega 3, Omega 6 and Fiber.
It has a good amount of Saturated Fat, Carbohydrate and Protein.
While 500 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 500 calories of California Avocados

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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