Nutrients in 300 calories of Avocados

Raw Avocados (Persea americana).

Weight per 300 Calories

Avocados

188g

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

Macros Ratio

Protein Fat Carbs

76%

19%

300 kcal ▼

Macro Nutrients

Avocados

Energy300 kcal

10.3%

Raw 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

Fat27.5 g

28.3%

Raw Avocados have 27.4875 g of Fat per 300 calories, which is 28.3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat4 g

12.5%

Raw Avocados have 3.98625 g of Saturated Fat per 300 calories, which is 12.5% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.23 g

14.6%

Raw Avocados have 0.234375 g of Omega 3 per 300 calories, which is 14.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 63.14 g

18.5%

Raw Avocados have 3.13875 g of Omega 6 per 300 calories, which is 18.5% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw 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

Carbohydrate16 g

12.3%

Raw Avocados have 15.99375 g of Carbohydrate per 300 calories, which is 12.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.24 g

1.7%

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

Raw Avocados have 1.2375 g of Sugars per 300 calories, which is 1.7% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.23 g

0.31%

≤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 0.225 g of Fructose per 300 calories, which is 0.31% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.69 g

Raw Avocados have 0.69375 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 Avocados have 0.1125 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber12.6 g

33%

Raw Avocados have 12.5625 g of Fiber per 300 calories, which is 33% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein3.75 g

6.7%

Raw Avocados have 3.75 g of Protein per 300 calories, which is 6.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Avocados

Vitamin A13 μg

1.46%

RAE, retinol activity equivalents

Raw Avocados have 13.125 μg of Vitamin A per 300 calories, which is 1.46% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.13 mg

10.5%

Thiamine

Raw Avocados have 0.125625 mg of Vitamin B1 per 300 calories, which is 10.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.24 mg

18.8%

Riboflavin

Raw Avocados have 0.24375 mg of Vitamin B2 per 300 calories, which is 18.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.26 mg

20.4%

Niacin, nicotinic acid, niacinamide

Raw Avocados have 3.25875 mg of Vitamin B3 per 300 calories, which is 20.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.6 mg

52%

Pantothenic acid

Raw Avocados have 2.60625 mg of Vitamin B5 per 300 calories, which is 52% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.48 mg

37%

Pyridoxine

Raw Avocados have 0.481875 mg of Vitamin B6 per 300 calories, which is 37% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9152 μg

38%

Folates and Folic Acid

Raw Avocados have 151.875 μg of Vitamin B9 per 300 calories, which is 38% 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 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 C18.8 mg

21%

Ascorbic acid

Raw Avocados have 18.75 mg of Vitamin C per 300 calories, which is 21% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E3.9 mg

26%

Tocopherols and Tocotrienols

Raw Avocados have 3.88125 mg of Vitamin E per 300 calories, which is 26% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K39.4 μg

33%

Phytomenadione or phylloquinone

Raw Avocados have 39.375 μg of Vitamin K per 300 calories, which is 33% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Avocados

Calcium22.5 mg

2.25%

Raw Avocados have 22.5 mg of Calcium per 300 calories, which is 2.25% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.36 mg

39.6%

Raw Avocados have 0.35625 mg of Copper per 300 calories, which is 39.6% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride13 μg

0.33%

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

Raw Avocados have 13.125 μg of Fluoride per 300 calories, which is 0.33% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years

Iron1.03 mg

13%

Raw Avocados have 1.03125 mg of Iron per 300 calories, which is 13% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium54.4 mg

13%

Raw Avocados have 54.375 mg of Magnesium per 300 calories, which is 13% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.27 mg

11.6%

Raw Avocados have 0.26625 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

Phosphorus98 mg

14%

Raw Avocados have 97.5 mg of Phosphorus per 300 calories, which is 14% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium909 mg

26.7%

Raw Avocados have 909.375 mg of Potassium per 300 calories, which is 26.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.75 μg

1.36%

Raw Avocados have 0.75 μg of Selenium per 300 calories, which is 1.36% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium13 mg

0.88%

Raw Avocados have 13.125 mg of Sodium per 300 calories, which is 0.88% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.2 mg

11%

Raw Avocados have 1.2 mg of Zinc per 300 calories, which is 11% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water137 g

3.7%

Raw Avocados have 137.30625 g of Water per 300 calories, which is 3.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Avocados:

300 calories of Avocados is an excellent source of Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K.
It has a good amount of Vitamin B1 and Vitamin B2.
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 Avocados:

300 calories of Avocados is an excellent source of Copper and Potassium.
It has a good amount of Iron, Magnesium, Manganese, Phosphorus and Zinc.
While 300 calories of product has trace amounts of Calcium, Selenium and Sodium, it has no Fluoride.

Macronutrients in 300 calories of Raw Avocados:

300 calories of 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 Avocados with:

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

Food Info

Nutrients in 300 calories of Avocados

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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