Nutrients in 7 ounces of Avocados

Raw Avocados (Persea americana).

Macros Ratio

Protein Fat Carbs

76%

19%

7 oz ▼

Macro Nutrients

Avocados

Energy318 kcal

11%

Raw Avocados have 317.5144 kcal of Energy per 7 ounces, which is 11% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat29 g

30%

Raw Avocados have 29.0922569 g of Fat per 7 ounces, which is 30% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat4.2 g

13%

Raw Avocados have 4.21897259 g of Saturated Fat per 7 ounces, which is 13% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.25 g

15.5%

Raw Avocados have 0.248058125 g of Omega 3 per 7 ounces, which is 15.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 63.32 g

19.5%

Raw Avocados have 3.32199441 g of Omega 6 per 7 ounces, which is 19.5% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Avocados have 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate17 g

13%

Raw Avocados have 16.92748645 g of Carbohydrate per 7 ounces, which is 13% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.3 g

1.8%

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

Raw Avocados have 1.3097469 g of Sugars per 7 ounces, which is 1.8% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.24 g

0.33%

≤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 0.2381358 g of Fructose per 7 ounces, which is 0.33% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.73 g

Raw Avocados have 0.73425205 g of Glucose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.12 g

Raw Avocados have 0.1190679 g of Sucrose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber13.3 g

35%

Raw Avocados have 13.2959155 g of Fiber per 7 ounces, which is 35% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein3.97 g

7.1%

Raw Avocados have 3.96893 g of Protein per 7 ounces, which is 7.1% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Avocados

Vitamin A14 μg

1.54%

RAE, retinol activity equivalents

Raw Avocados have 13.891255 μg of Vitamin A per 7 ounces, which is 1.54% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.13 mg

11%

Thiamine

Raw Avocados have 0.132959155 mg of Vitamin B1 per 7 ounces, which is 11% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.26 mg

20%

Riboflavin

Raw Avocados have 0.25798045 mg of Vitamin B2 per 7 ounces, which is 20% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.45 mg

21.6%

Niacin, nicotinic acid, niacinamide

Raw Avocados have 3.44900017 mg of Vitamin B3 per 7 ounces, which is 21.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.76 mg

55%

Pantothenic acid

Raw Avocados have 2.75840635 mg of Vitamin B5 per 7 ounces, which is 55% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.51 mg

39.2%

Pyridoxine

Raw Avocados have 0.510007505 mg of Vitamin B6 per 7 ounces, which is 39.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9161 μg

40%

Folates and Folic Acid

Raw Avocados have 160.741665 μg of Vitamin B9 per 7 ounces, which is 40% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C20 mg

22%

Ascorbic acid

Raw Avocados have 19.84465 mg of Vitamin C per 7 ounces, which is 22% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E4.1 mg

27.4%

Tocopherols and Tocotrienols

Raw Avocados have 4.10784255 mg of Vitamin E per 7 ounces, which is 27.4% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K41.7 μg

34.7%

Phytomenadione or phylloquinone

Raw Avocados have 41.673765 μg of Vitamin K per 7 ounces, which is 34.7% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Avocados

Calcium24 mg

2.4%

Raw Avocados have 23.81358 mg of Calcium per 7 ounces, which is 2.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.38 mg

42%

Raw Avocados have 0.37704835 mg of Copper per 7 ounces, which is 42% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride14 μg

0.35%

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

Raw Avocados have 13.891255 μg of Fluoride per 7 ounces, which is 0.35% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years

Iron1.1 mg

13.6%

Raw Avocados have 1.09145575 mg of Iron per 7 ounces, which is 13.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium57.5 mg

13.7%

Raw Avocados have 57.549485 mg of Magnesium per 7 ounces, which is 13.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.28 mg

12.3%

Raw Avocados have 0.28179403 mg of Manganese per 7 ounces, which is 12.3% 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

Phosphorus103 mg

14.7%

Raw Avocados have 103.19218 mg of Phosphorus per 7 ounces, which is 14.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium962 mg

28.3%

Raw Avocados have 962.465525 mg of Potassium per 7 ounces, which is 28.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.79 μg

1.44%

Raw Avocados have 0.793786 μg of Selenium per 7 ounces, which is 1.44% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium14 mg

0.93%

Raw Avocados have 13.891255 mg of Sodium per 7 ounces, which is 0.93% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.27 mg

11.5%

Raw Avocados have 1.2700576 mg of Zinc per 7 ounces, which is 11.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water145 g

3.93%

Raw Avocados have 145.32237195 g of Water per 7 ounces, which is 3.93% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Raw Avocados:

7 ounces 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 7 ounces of product has trace amounts of Vitamin A, it has no Vitamin B12 and Vitamin D.

Minerals in 7 ounces of Raw Avocados:

7 ounces of Avocados is an excellent source of Copper and Potassium.
It has a good amount of Iron, Magnesium, Manganese, Phosphorus and Zinc.
While 7 ounces of product has trace amounts of Calcium, Selenium and Sodium, it has no Fluoride.

Macronutrients in 7 ounces of Raw Avocados:

7 ounces of Avocados is an excellent source of Fat and Fiber.
It has a good amount of Saturated Fat, Omega 3, Omega 6, Carbohydrate and Protein.
While 7 ounces of product has trace amounts of Sugars, it has no Fructose, Glucose and Sucrose.

Compare Raw Avocados with:

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Food Info

Nutrients in 7 ounces of Avocados

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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