Nutrients in 1 kilogram of Avocados

Raw Avocados (Persea americana).

Macros Ratio

Protein Fat Carbs

76%

19%

1 kg ▼

Macro Nutrients

Avocados

Energy1600 kcal

55%

Raw Avocados have 1600 kcal of Energy per 1 kilogram, which is 55% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat147 g

151%

Raw Avocados have 146.6 g of Fat per 1 kilogram, which is 151% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat21.3 g

66.4%

Raw 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 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 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 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

Carbohydrate85.3 g

65.6%

Raw Avocados have 85.3 g of Carbohydrate per 1 kilogram, which is 65.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars6.6 g

9.1%

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

Raw Avocados have 6.6 g of Sugars per 1 kilogram, which is 9.1% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose1.2 g

1.66%

≤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 1.2 g of Fructose per 1 kilogram, which is 1.66% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose3.7 g

Raw Avocados have 3.7 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 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

Fiber67 g

176%

Raw Avocados have 67 g of Fiber per 1 kilogram, which is 176% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein20 g

35.7%

Raw Avocados have 20 g of Protein per 1 kilogram, which is 35.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Avocados

Vitamin A70 μg

7.78%

RAE, retinol activity equivalents

Raw 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 B10.67 mg

56%

Thiamine

Raw Avocados have 0.67 mg of Vitamin B1 per 1 kilogram, which is 56% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.3 mg

100%

Riboflavin

Raw Avocados have 1.3 mg of Vitamin B2 per 1 kilogram, which is 100% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B317.4 mg

109%

Niacin, nicotinic acid, niacinamide

Raw Avocados have 17.38 mg of Vitamin B3 per 1 kilogram, which is 109% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B514 mg

278%

Pantothenic acid

Raw Avocados have 13.9 mg of Vitamin B5 per 1 kilogram, which is 278% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62.57 mg

198%

Pyridoxine

Raw Avocados have 2.57 mg of Vitamin B6 per 1 kilogram, which is 198% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9810 μg

203%

Folates and Folic Acid

Raw Avocados have 810 μg of Vitamin B9 per 1 kilogram, which is 203% 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 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 C100 mg

111%

Ascorbic acid

Raw Avocados have 100 mg of Vitamin C per 1 kilogram, which is 111% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E20.7 mg

138%

Tocopherols and Tocotrienols

Raw Avocados have 20.7 mg of Vitamin E per 1 kilogram, which is 138% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K210 μg

175%

Phytomenadione or phylloquinone

Raw 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

Avocados

Calcium120 mg

12%

Raw Avocados have 120 mg of Calcium per 1 kilogram, which is 12% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.9 mg

211%

Raw Avocados have 1.9 mg of Copper per 1 kilogram, which is 211% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride70 μg

1.75%

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

Raw Avocados have 70 μg of Fluoride per 1 kilogram, which is 1.75% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years

Iron5.5 mg

68.8%

Raw Avocados have 5.5 mg of Iron per 1 kilogram, which is 68.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium290 mg

69%

Raw 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

Manganese1.42 mg

61.7%

Raw Avocados have 1.42 mg of Manganese per 1 kilogram, which is 61.7% 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

Phosphorus520 mg

74.3%

Raw Avocados have 520 mg of Phosphorus per 1 kilogram, which is 74.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium4850 mg

143%

Raw Avocados have 4850 mg of Potassium per 1 kilogram, which is 143% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium4 μg

7.27%

Raw 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

Sodium70 mg

4.67%

Raw Avocados have 70 mg of Sodium per 1 kilogram, which is 4.67% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc6.4 mg

58%

Raw Avocados have 6.4 mg of Zinc per 1 kilogram, which is 58% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water732 g

19.8%

Raw Avocados have 732.3 g of Water per 1 kilogram, which is 19.8% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Raw Avocados:

1 kilogram of 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 Avocados:

1 kilogram of 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.
The product has trace amounts of Fluoride.

Macronutrients in 1 kilogram of Raw Avocados:

1 kilogram of 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 a good amount of Sugars.
While 1 kilogram of product has trace amounts of Fructose, it has no Glucose and Sucrose.

Compare Raw Avocados with:

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Food Info

Nutrients in 1 kilogram of Avocados

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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