Comparing Nutrients in 14 ounces California Avocados VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
California Avocados	4%	77%	19%
Broccoli	27%	8%	65%

Macro Nutrients

	California Avocados	Broccoli	Recommended Dietary Allowance
Energy	23% 663kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	63% 61g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.44g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	31% 0.5g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	39% 6.64g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.4% 34.3g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	9.3% 6.75g	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	0.44% 0.32g	3.72% 2.7g	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	% 0.32g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 0.24g	% 0.4g	g per day for Men 19-50 years
Fiber	71% 27g	27% 10.3g	38g per day for Men 19-50 years
Protein	14% 7.78g	20% 11g	56g per day for Men 19-50 years

Vitamins

	California Avocados	Broccoli	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.7% 0.57mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.4% 7.6mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.6% 1.14mg	53.4% 0.69mg	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	88.3% 353μg	62.5% 250μg	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	39% 35mg	393% 354mg	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	52% 7.8mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	69.5% 83.3μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Avocados	Broccoli	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	75% 0.67mg	21.6% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	30.3% 2.42mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	36.2% 0.83mg	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	30.6% 214mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	59% 2012mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	7.76% 287g	9.58% 354g	3700g per day for Men 19-50 years

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

• Raw California Avocados have 1.2 times more Vitamin B2, 3 times more Vitamin B3, 2.5 times more Vitamin B5, 1.6 times more Vitamin B6, 1.4 times more Vitamin B9 and 2.5 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 4.4 times more Vitamin A, 10.1 times more Vitamin C and 4.8 times more Vitamin K than Raw California Avocados.
• Both Raw California Avocados and Raw Broccoli have similar amounts of Vitamin B1 per 14 oz.
• Both Raw California Avocados as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for California Avocados vs Broccoli:

• Raw California Avocados have 3.5 times more Copper, 1.4 times more Magnesium, 1.6 times more Potassium and 1.7 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 3.6 times more Calcium, 1.4 times more Manganese, 6.3 times more Selenium and 4.1 times more Sodium than Raw California Avocados.
• Both Raw California Avocados and Raw Broccoli have similar amounts of Iron, Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw California Avocados have 4.9 times more Energy, 41.6 times more Fat, 18.6 times more Saturated Fat, 2 times more Omega 3, 34.2 times more Omega 6, 1.3 times more Carbohydrate and 2.6 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 5.7 times more Sugars and 1.4 times more Protein than Raw California Avocados.
• Both Raw California Avocados as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.