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Nutrients in 5 ounces of Avocados

Raw Avocados (Persea americana).

Macros Ratio

Protein Fat Carbs
5%
76%
19%
5 oz ▼

Macro Nutrients

Avocados
Energy227 kcal
7.82%
Raw Avocados have 226.796 kcal of Energy per 5 ounces, which is 7.82% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat20.8 g
21.4%
Raw Avocados have 20.7801835 g of Fat per 5 ounces, which is 21.4% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat3 g
9.4%
Raw Avocados have 3.01355185 g of Saturated Fat per 5 ounces, which is 9.4% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.18 g
11%
Raw Avocados have 0.177184375 g of Omega 3 per 5 ounces, which is 11% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 62.37 g
14%
Raw Avocados have 2.37285315 g of Omega 6 per 5 ounces, which is 14% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Avocados have 0 mg of Cholesterol per 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate12 g
9.3%
Raw Avocados have 12.09106175 g of Carbohydrate per 5 ounces, which is 9.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars0.94 g
1.3%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Avocados have 0.9355335 g of Sugars per 5 ounces, which is 1.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose0.17 g
0.23%
≤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 0.170097 g of Fructose per 5 ounces, which is 0.23% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose0.52 g
%
Raw Avocados have 0.52446575 g of Glucose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose0.085 g
%
Raw Avocados have 0.0850485 g of Sucrose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber9.5 g
25%
Raw Avocados have 9.4970825 g of Fiber per 5 ounces, which is 25% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein2.83 g
5.06%
Raw Avocados have 2.83495 g of Protein per 5 ounces, which is 5.06% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Avocados
Vitamin A9.92 μg
1.1%
RAE, retinol activity equivalents
Raw Avocados have 9.922325 μg of Vitamin A per 5 ounces, which is 1.1% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.095 mg
7.9%
Thiamine
Raw Avocados have 0.094970825 mg of Vitamin B1 per 5 ounces, which is 7.9% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.18 mg
14%
Riboflavin
Raw Avocados have 0.18427175 mg of Vitamin B2 per 5 ounces, which is 14% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.46 mg
15.4%
Niacin, nicotinic acid, niacinamide
Raw Avocados have 2.46357155 mg of Vitamin B3 per 5 ounces, which is 15.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.97 mg
39.4%
Pantothenic acid
Raw Avocados have 1.97029025 mg of Vitamin B5 per 5 ounces, which is 39.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.36 mg
28%
Pyridoxine
Raw Avocados have 0.364291075 mg of Vitamin B6 per 5 ounces, which is 28% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9115 μg
28.7%
Folates and Folic Acid
Raw Avocados have 114.815475 μg of Vitamin B9 per 5 ounces, which is 28.7% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Avocados have 0 μg of Vitamin B12 per 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C14 mg
15.7%
Ascorbic acid
Raw Avocados have 14.17475 mg of Vitamin C per 5 ounces, which is 15.7% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Avocados have 0 IU of Vitamin D per 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E2.93 mg
19.6%
Tocopherols and Tocotrienols
Raw Avocados have 2.93417325 mg of Vitamin E per 5 ounces, which is 19.6% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K29.8 μg
25%
Phytomenadione or phylloquinone
Raw Avocados have 29.766975 μg of Vitamin K per 5 ounces, which is 25% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Avocados
Calcium17 mg
1.7%
Raw Avocados have 17.0097 mg of Calcium per 5 ounces, which is 1.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.27 mg
30%
Raw Avocados have 0.26932025 mg of Copper per 5 ounces, which is 30% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride9.92 μg
0.25%
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Raw Avocados have 9.922325 μg of Fluoride per 5 ounces, which is 0.25% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years
Iron0.78 mg
9.75%
Raw Avocados have 0.77961125 mg of Iron per 5 ounces, which is 9.75% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium41 mg
9.8%
Raw Avocados have 41.106775 mg of Magnesium per 5 ounces, which is 9.8% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.2 mg
8.75%
Raw Avocados have 0.20128145 mg of Manganese per 5 ounces, which is 8.75% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus73.7 mg
10.5%
Raw Avocados have 73.7087 mg of Phosphorus per 5 ounces, which is 10.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium687 mg
20.2%
Raw Avocados have 687.475375 mg of Potassium per 5 ounces, which is 20.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium0.57 μg
1.03%
Raw Avocados have 0.56699 μg of Selenium per 5 ounces, which is 1.03% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium9.92 mg
0.66%
Raw Avocados have 9.922325 mg of Sodium per 5 ounces, which is 0.66% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.91 mg
8.25%
Raw Avocados have 0.907184 mg of Zinc per 5 ounces, which is 8.25% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water104 g
2.8%
Raw Avocados have 103.80169425 g of Water per 5 ounces, which is 2.8% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 5 ounces of Raw Avocados:
Minerals in 5 ounces of Raw Avocados:
Macronutrients in 5 ounces of Raw Avocados:



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