Comparing Nutrients in 14 ounces Florida Avocados VS Mustard Oil

Macros Ratio

	Protein	Fat	Carbs
Florida Avocados	7%	69%	24%
Mustard Oil	0%	100%	0%

Macro Nutrients

	Florida Avocados	Mustard Oil	Recommended Dietary Allowance
Energy	16.4% 476kcal	121% 3509kcal	2900kcal per day for Men 19-50 years
Fat	41% 40g	409% 397g	97g per day for Men 19-50 years
Saturated Fat	24.3% 7.78g	144% 46g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	1463% 23.4g	1.6g per day for Men 19-50 years
Omega 6	37% 6.27g	358% 61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	0% 0g	130g per day for Men 19-50 years
Sugars	13.2% 9.6g	NA	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	1.37% 0.99g	NA	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	% 8.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	58.5% 22.2g	0% 0g	38g per day for Men 19-50 years
Protein	16% 8.85g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Florida Avocados	Mustard Oil	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74% 3.7mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	0% 0mg	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	34.7% 139μg	0% 0μg	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	76.7% 69mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	70.4% 10.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Avocados	Mustard Oil	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	0% 0mg	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	8.43% 0.67mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	0% 0mg	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	22.7% 159mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	41% 1393mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	0% 0mg	11mg per day for Men 19-50 years
Water	8.45% 313g	0% 0g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Avocados VS Mustard Oil per 14 oz

Compare the macro and micronutrient content in 14 oz of Florida Avocados versus 14 oz of Mustard Oil to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Florida Avocados vs Mustard Oil:

• 14 ounces of Florida Avocados have more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Mustard Oil.
• 14 ounces of Mustard Oil have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Florida Avocados as well as Mustard Oil have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Florida Avocados vs Mustard Oil:

• 14 ounces of Florida Avocados have more Copper, more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium, more Zinc and more Water than Mustard Oil.
• 14 ounces of Mustard Oil lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Raw Florida Avocados as well as Mustard Oil lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Florida Avocados have more Carbohydrate, more Fiber and more Protein than Mustard Oil.
• While 14 oz of Mustard Oil contain 7.4 times more Energy, 9.9 times more Fat, 5.9 times more Saturated Fat, 61.4 times more Omega 3 and 9.7 times more Omega 6 than Raw Florida Avocados.
• 14 ounces of Mustard Oil provide inadequate amounts of Carbohydrate, Fiber and Protein