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Nutrients in 100 grams ofAvocados

Raw Avocados (Persea americana).
rawfreshwhole

Macros Ratio

ProteinsFatsCarbs
5%
82%
13%

Vitamins

100gRDA for Men 19-30 years
Avocados
Vitamin A7 μg
0.78%
Raw Avocados have 7 μg of Vitamin A per 100 grams, which is 0.78% of the Recommended Dietary Allowance of 900μg per day for Men 19-30 years
Thiamine0.07 mg
5.6%
Raw Avocados have 0.067 mg of Thiamine per 100 grams, which is 5.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-30 years
Vitamin B20.13 mg
10%
Raw Avocados have 0.13 mg of Vitamin B2 per 100 grams, which is 10% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B31.74 mg
11%
Raw Avocados have 1.738 mg of Vitamin B3 per 100 grams, which is 11% of the Recommended Dietary Allowance of 16mg per day for Men 19-30 years
Vitamin B60.26 mg
19.8%
Raw Avocados have 0.257 mg of Vitamin B6 per 100 grams, which is 19.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B120 μg
0%
Raw Avocados have 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-30 years
Vitamin C10 mg
11%
Raw Avocados have 10 mg of Vitamin C per 100 grams, which is 11% of the Recommended Dietary Allowance of 90mg per day for Men 19-30 years
Vitamin D0 IU
0%
Raw Avocados have 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-30 years
Vitamin E2.07 mg
13.8%
Raw Avocados have 2.07 mg of Vitamin E per 100 grams, which is 13.8% of the Recommended Dietary Allowance of 15mg per day for Men 19-30 years
Vitamin K21 μg
17.5%
Raw Avocados have 21 μg of Vitamin K per 100 grams, which is 17.5% of the Recommended Dietary Allowance of 120μg per day for Men 19-30 years
Folate81 μg
20%
Raw Avocados have 81 μg of Folate per 100 grams, which is 20% of the Recommended Dietary Allowance of 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Avocados
Calcium12 mg
1.2%
Raw Avocados have 12 mg of Calcium per 100 grams, which is 1.2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-30 years
Copper0.19 mg
21%
Raw Avocados have 0.19 mg of Copper per 100 grams, which is 21% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-30 years
Fluoride7 mg
175%
Raw Avocados have 7 mg of Fluoride per 100 grams, which is 175% of the Recommended Dietary Allowance of 4mg per day for Men 19-30 years
Iron0.55 mg
6.88%
Raw Avocados have 0.55 mg of Iron per 100 grams, which is 6.88% of the Recommended Dietary Allowance of 8mg per day for Men 19-30 years
Magnesium29 mg
7.25%
Raw Avocados have 29 mg of Magnesium per 100 grams, which is 7.25% of the Recommended Dietary Allowance of 400mg per day for Men 19-30 years
Manganese0.14 mg
6.17%
Raw Avocados have 0.142 mg of Manganese per 100 grams, which is 6.17% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-30 years
Phosphorus52 mg
7.43%
Raw Avocados have 52 mg of Phosphorus per 100 grams, which is 7.43% of the Recommended Dietary Allowance of 700mg per day for Men 19-30 years
Potassium485 mg
10%
Raw Avocados have 485 mg of Potassium per 100 grams, which is 10% of the Recommended Dietary Allowance of 4700mg per day for Men 19-30 years
Selenium0.4 μg
0.73%
Raw Avocados have 0.4 μg of Selenium per 100 grams, which is 0.73% of the Recommended Dietary Allowance of 55μg per day for Men 19-30 years
Sodium7 mg
0.47%
Raw Avocados have 7 mg of Sodium per 100 grams, which is 0.47% of the Recommended Dietary Allowance of 1500mg per day for Men 19-30 years
Zinc0.64 mg
5.8%
Raw Avocados have 0.64 mg of Zinc per 100 grams, which is 5.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-30 years
Vitamins in 100 grams of Raw Avocados:
100 grams of Avocados is an excellent source of Folate. It has a good amount of Vitamin B2, Vitamin B3, Vitamin B6, Vitamin C, Vitamin E and Vitamin K. It also has some Thiamine. While 100 grams of product has trace amounts of Vitamin A, it has no Vitamin B12 and Vitamin D.
Minerals in 100 grams of Raw Avocados:
100 grams of Avocados has outstanding amounts of Fluoride.
It is an excellent source of Copper. It also has a good amount of Magnesium, Phosphorus and Potassium. This fruit has some Iron, Manganese and Zinc. While 100 grams of product has trace amounts of Calcium and Selenium, it has no Sodium.

Macro Nutrients

100gRDA for Men 19-30 years
Avocados
Fat14.7 g
15%
Raw Avocados have 14.66 g of Fat per 100 grams, which is 15% of the Recommended Dietary Allowance of 97g per day for Men 19-30 years
Protein2 g
3.57%
Raw Avocados have 2 g of Protein per 100 grams, which is 3.57% of the Recommended Dietary Allowance of 56g per day for Men 19-30 years
Carbohydrate8.53 g
6.56%
Raw Avocados have 8.53 g of Carbohydrate per 100 grams, which is 6.56% of the Recommended Dietary Allowance of 130g per day for Men 19-30 years
Energy160 kcal
5.5%
Raw Avocados have 160 kcal of Energy per 100 grams, which is 5.5% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-30 years
Sugars0.66 g
0.91%
Raw Avocados have 0.66 g of Sugars per 100 grams, which is 0.91% of the Recommended Dietary Allowance of 72.5g per day for Men 19-30 years
Fiber6.7 g
17.6%
Raw Avocados have 6.7 g of Fiber per 100 grams, which is 17.6% of the Recommended Dietary Allowance of 38g per day for Men 19-30 years
Cholesterol0 mg
0%
Raw Avocados have 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-30 years
Saturated Fat2.13 g
6.64%
Raw Avocados have 2.126 g of Saturated Fat per 100 grams, which is 6.64% of the Recommended Dietary Allowance of 32g per day for Men 19-30 years
Omega 30.13 g
7.8%
Raw Avocados have 0.125 g of Omega 3 per 100 grams, which is 7.8% of the Recommended Dietary Allowance of 1.6g per day for Men 19-30 years
Omega 61.67 g
9.85%
Raw Avocados have 1.674 g of Omega 6 per 100 grams, which is 9.85% of the Recommended Dietary Allowance of 17g per day for Men 19-30 years
Water73 g
1.98%
Raw Avocados have 73.23 g of Water per 100 grams, which is 1.98% of the Recommended Dietary Allowance of 3700g per day for Men 19-30 years
Macronutrients in 100 grams of Raw Avocados:
100 grams of Avocados has a good amount of Fat, Fiber, Omega 3 and Omega 6. It has some Protein, Carbohydrate and Saturated Fat. The product has trace amounts of Sugars.