Nutrients in 14 ounces of Avocados

Raw Avocados (Persea americana).

Macros Ratio

Protein Fat Carbs

76%

19%

14 oz ▼

Macro Nutrients

Avocados

Energy635 kcal

22%

Raw Avocados have 635.0288 kcal of Energy per 14 ounces, which is 22% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat58 g

60%

Raw Avocados have 58.1845138 g of Fat per 14 ounces, which is 60% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat8.44 g

26.4%

Raw Avocados have 8.43794518 g of Saturated Fat per 14 ounces, which is 26.4% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.5 g

31%

Raw Avocados have 0.49611625 g of Omega 3 per 14 ounces, which is 31% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 66.64 g

39%

Raw Avocados have 6.64398882 g of Omega 6 per 14 ounces, which is 39% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Avocados have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate34 g

26%

Raw Avocados have 33.8549729 g of Carbohydrate per 14 ounces, which is 26% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2.6 g

3.6%

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

Raw Avocados have 2.6194938 g of Sugars per 14 ounces, which is 3.6% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.48 g

0.66%

≤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 Avocados have 0.4762716 g of Fructose per 14 ounces, which is 0.66% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose1.47 g

Raw Avocados have 1.4685041 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.24 g

Raw Avocados have 0.2381358 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber26.6 g

70%

Raw Avocados have 26.591831 g of Fiber per 14 ounces, which is 70% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein7.94 g

14%

Raw Avocados have 7.93786 g of Protein per 14 ounces, which is 14% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Avocados

Vitamin A27.8 μg

3.1%

RAE, retinol activity equivalents

Raw Avocados have 27.78251 μg of Vitamin A per 14 ounces, which is 3.1% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.27 mg

22%

Thiamine

Raw Avocados have 0.26591831 mg of Vitamin B1 per 14 ounces, which is 22% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.52 mg

39.7%

Riboflavin

Raw Avocados have 0.5159609 mg of Vitamin B2 per 14 ounces, which is 39.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36.9 mg

43%

Niacin, nicotinic acid, niacinamide

Raw Avocados have 6.89800034 mg of Vitamin B3 per 14 ounces, which is 43% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B55.5 mg

110%

Pantothenic acid

Raw Avocados have 5.5168127 mg of Vitamin B5 per 14 ounces, which is 110% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.02 mg

78.5%

Pyridoxine

Raw Avocados have 1.02001501 mg of Vitamin B6 per 14 ounces, which is 78.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9321 μg

80.4%

Folates and Folic Acid

Raw Avocados have 321.48333 μg of Vitamin B9 per 14 ounces, which is 80.4% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Avocados have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C39.7 mg

44%

Ascorbic acid

Raw Avocados have 39.6893 mg of Vitamin C per 14 ounces, which is 44% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Avocados have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E8.2 mg

54.8%

Tocopherols and Tocotrienols

Raw Avocados have 8.2156851 mg of Vitamin E per 14 ounces, which is 54.8% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K83.3 μg

69.5%

Phytomenadione or phylloquinone

Raw Avocados have 83.34753 μg of Vitamin K per 14 ounces, which is 69.5% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Avocados

Calcium47.6 mg

4.76%

Raw Avocados have 47.62716 mg of Calcium per 14 ounces, which is 4.76% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.75 mg

83.8%

Raw Avocados have 0.7540967 mg of Copper per 14 ounces, which is 83.8% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride27.8 μg

0.69%

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

Raw Avocados have 27.78251 μg of Fluoride per 14 ounces, which is 0.69% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years

Iron2.2 mg

27.3%

Raw Avocados have 2.1829115 mg of Iron per 14 ounces, which is 27.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium115 mg

27.4%

Raw Avocados have 115.09897 mg of Magnesium per 14 ounces, which is 27.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.56 mg

24.5%

Raw Avocados have 0.56358806 mg of Manganese per 14 ounces, which is 24.5% 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

Phosphorus206 mg

29.5%

Raw Avocados have 206.38436 mg of Phosphorus per 14 ounces, which is 29.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1925 mg

56.6%

Raw Avocados have 1924.93105 mg of Potassium per 14 ounces, which is 56.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.6 μg

2.9%

Raw Avocados have 1.587572 μg of Selenium per 14 ounces, which is 2.9% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium27.8 mg

1.85%

Raw Avocados have 27.78251 mg of Sodium per 14 ounces, which is 1.85% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.54 mg

23%

Raw Avocados have 2.5401152 mg of Zinc per 14 ounces, which is 23% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water291 g

7.86%

Raw Avocados have 290.6447439 g of Water per 14 ounces, which is 7.86% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Avocados:

14 ounces of Avocados has outstanding amounts of Vitamin B5 and Vitamin B9.
It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin C, Vitamin E and Vitamin K.
It also has some Vitamin A.
It has no Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Raw Avocados:

14 ounces of Avocados has outstanding amounts of Copper.
It is an excellent source of Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc.
It also has some Calcium and Selenium.
While 14 ounces of product has trace amounts of Sodium, it has no Fluoride.

Macronutrients in 14 ounces of Raw Avocados:

14 ounces of Avocados is an excellent source of Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate and Fiber.
It has a good amount of Protein.
It also has some Sugars.
It has no Fructose, Glucose and Sucrose.

Compare Raw Avocados with:

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Food Info

Nutrients in 14 ounces of Avocados

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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