Comparing Nutrients in 300 calories California AvocadosVS Avocado Oil

Weight per 300 calories

California Avocados

180g

Avocado Oil

34g

Avocado Oil has 5.3 times more energy per unit of mass than Raw California Avocados, which is very high in comparison to other foods. California Avocados having above average energy density.

Which food has more nutrients per 300 calories - California Avocados or Avocado Oil?

Macros Ratio

Protein Fat Carbs

California Avocados

77%

19%

Avocado Oil

100%

300 kcal ▼

Macro Nutrients

California Avocadosvs Avocado Oil

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

Find Fruits rich in Energy

28.5%27.7g

Fat

35%34g

27.7 gvs34 g

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

Find Fruits rich in Fat

12%3.8g

Saturated Fat

12.3%3.92g

3.8 gvs3.92 g

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

Find Fruits rich in Saturated Fat

14%0.22g

Omega 3

20.3%0.32g

0.22 gvs0.32 g

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

Find Fruits rich in Omega 3

17.7%3g

Omega 6

25%4.25g

3 gvs4.25 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Fruits rich in Omega 6

0%0mg

Cholesterol

0 mgvsNA mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Fruits rich in Cholesterol

12%15.5g

Carbohydrate

0%0g

15.5 gvs0 g

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

Find Fruits rich in Carbohydrate

0.74%0.54g

Sugars

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

0.54 gvsNA g

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

Find Fruits rich in Sugars

0.2%0.14g

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]

0.14 gvsNA g

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

Find Fruits rich in Fructose

%0.14g

Glucose

0.14 gvsNA g

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

Find Fruits rich in Glucose

%0.11g

Sucrose

0.11 gvsNA g

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

Find Fruits rich in Sucrose

32%12.2g

Fiber

0%0g

12.2 gvs0 g

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

Find Fruits rich in Fiber

6.3%3.52g

Protein

0%0g

3.52 gvs0 g

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

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

California Avocadosvs Avocado Oil

1.4%12.6μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

12.6 μgvs0 μg

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

Find Fruits rich in Vitamin A Buy Preformed Vegan Vitamin A

11.2%0.13mg

Vitamin B1

0%0mg

Thiamine

0.13 mgvs0 mg

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

Find Fruits rich in Vitamin B1 Buy Vegan Vitamin B1

19.8%0.26mg

Vitamin B2

0%0mg

Riboflavin

0.26 mgvs0 mg

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

Find Fruits rich in Vitamin B2 Buy Vegan Vitamin B2

21.5%3.43mg

Vitamin B3

0%0mg

Niacin, nicotinic acid, niacinamide

3.43 mgvs0 mg

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

Find Fruits rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

52.5%2.62mg

Vitamin B5

0%0mg

Pantothenic acid

2.62 mgvs0 mg

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

Find Fruits rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

39.7%0.52mg

Vitamin B6

0%0mg

Pyridoxine

0.52 mgvs0 mg

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

Find Fruits rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B7

40%160μg

Vitamin B9

0%0μg

Folates and Folic Acid

160 μgvs0 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B12 Buy Vegan Vitamin B12

17.6%16mg

Vitamin C

0%0mg

Ascorbic acid

16 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Fruits rich in Vitamin C

0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Fruits rich in Vitamin D Buy Vegan Vitamin D

23.6%3.54mg

Vitamin E

Tocopherols and Tocotrienols

3.54 mgvsNA mg

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

Find Fruits rich in Vitamin E

31.4%37.7μg

Vitamin K

Phytomenadione or phylloquinone

37.7 μgvsNA μg

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

Find Fruits rich in Vitamin K

Minerals

California Avocadosvs Avocado Oil

2.34%23.4mg

Calcium

0%0mg

23.4 mgvs0 mg

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

Find Fruits rich in Calcium

34%0.31mg

Copper

0%0mg

0.31 mgvs0 mg

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

Find Fruits rich in Copper

Fluoride

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

NA μgvsNA μg

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

Find Fruits rich in Fluoride

13.7%1.1mg

Iron

0%0mg

1.1 mgvs0 mg

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

Find Fruits rich in Iron

12.4%52mg

Magnesium

0%0mg

52 mgvs0 mg

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

Find Fruits rich in Magnesium

11.6%0.27mg

Manganese

0%0mg

0.27 mgvs0 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Fruits rich in Manganese

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 .

Find Fruits rich in Molybdenum

14%97mg

Phosphorus

0%0mg

97 mgvs0 mg

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

Find Fruits rich in Phosphorus

26.8%911mg

Potassium

0%0mg

911 mgvs0 mg

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

Find Fruits rich in Potassium

1.3%0.72μg

Selenium

0%0μg

0.72 μgvs0 μg

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

Find Fruits rich in Selenium

0.96%14.4mg

Sodium

0%0mg

14.4 mgvs0 mg

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

Find Fruits rich in Sodium

11%1.22mg

Zinc

0%0mg

1.22 mgvs0 mg

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

Find Fruits rich in Zinc

3.5%130g

Water

0%0g

130 gvs0 g

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

Find Fruits rich in Water

Lets compare vitamin content per 300 calories of California Avocados vs Avocado Oil:

Raw California Avocados have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Avocado Oil.
Both Raw California Avocados as well as Avocado Oil have insufficient amounts of Vitamin A and Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for California Avocados vs Avocado Oil:

Raw California Avocados have more Copper, more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium, more Zinc and more Water than Avocado Oil.
Both Raw California Avocados as well as Avocado Oil have insufficient amounts of Calcium and Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw California Avocados have more Carbohydrate, more Fiber and more Protein than Avocado Oil.
While Avocado Oil contains 1.4 times more Omega 3 and 1.4 times more Omega 6 than Raw California Avocados.
Both Raw California Avocados and Avocado Oil have similar amounts of Energy, Fat and Saturated Fat per 300 kcal.
Both Raw California Avocados as well as Avocado Oil have insufficient amounts of Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

California AvocadosVS Florida AvocadosAvocado OilVS Florida AvocadosCalifornia AvocadosVS Canola OilAvocado OilVS Canola Oil

Compare Foods

Comparing Nutrients in 300 calories California AvocadosVS Avocado Oil

Weight per 300 calories

Which food has more nutrients per 300 calories - California Avocados or Avocado Oil?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: