Comparing Nutrients in 14 ounces Avocados VS California Avocados

Macros Ratio

	Protein	Fat	Carbs
Avocados	5%	76%	19%
California Avocados	4%	77%	19%

Macro Nutrients

	Avocados	California Avocados	Recommended Dietary Allowance
Energy	22% 635kcal	23% 663kcal	2900kcal per day for Men 19-50 years
Fat	60% 58g	63% 61g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.44g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	31% 0.5g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	39% 6.64g	39% 6.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	26.4% 34.3g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	1.64% 1.2g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.66% 0.48g	0.44% 0.32g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 1.47g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 0.24g	% 0.24g	g per day for Men 19-50 years
Fiber	70% 26.6g	71% 27g	38g per day for Men 19-50 years
Protein	14% 7.94g	14% 7.78g	56g per day for Men 19-50 years

Vitamins

	Avocados	California Avocados	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.27mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.7% 0.52mg	43.7% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.9mg	47.4% 7.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	110% 5.5mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78.5% 1.02mg	87.6% 1.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	80.4% 321μg	88.3% 353μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	44% 39.7mg	39% 35mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	54.8% 8.2mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	69.5% 83.3μg	69.5% 83.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Avocados	California Avocados	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	83.8% 0.75mg	75% 0.67mg	0.9mg per day for Men 19-50 years
Fluoride	0.69% 27.8μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	27.3% 2.2mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	24.5% 0.56mg	25.7% 0.59mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	29.5% 206mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	56.6% 1925mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	7.86% 291g	7.76% 287g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Avocados vs California Avocados:

Both Raw Avocados and Raw California Avocados have similar amounts of vitamins per 14 oz
• Both Raw Avocados and Raw California Avocados have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K per 14 oz.
• Both Raw Avocados as well as Raw California Avocados have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Avocados vs California Avocados:

Both Raw Avocados and Raw California Avocados have similar amounts of minerals per 14 oz
• Both Raw Avocados and Raw California Avocados have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 14 oz.
• Both Raw Avocados as well as Raw California Avocados have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

Both Raw Avocados and Raw California Avocados have similar amounts of macro-nutrients per 14 oz
• Both Raw Avocados and Raw California Avocados have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per 14 oz.
• Both Raw Avocados as well as Raw California Avocados have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.