Comparing Nutrients in 1 kilogram Avocados VS Florida Avocados

Macros Ratio

	Protein	Fat	Carbs
Avocados	5%	76%	19%
Florida Avocados	7%	69%	24%

Macro Nutrients

	Avocados	Florida Avocados	Recommended Dietary Allowance
Energy	55% 1600kcal	41.4% 1200kcal	2900kcal per day for Men 19-50 years
Fat	151% 147g	104% 101g	97g per day for Men 19-50 years
Saturated Fat	66.4% 21.3g	61.3% 19.6g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	60% 0.96g	1.6g per day for Men 19-50 years
Omega 6	98% 16.7g	93% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.6% 85.3g	60% 78.2g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	33.4% 24g	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	1.66% 1.2g	3.45% 2.5g	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	% 3.7g	% 21.7g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 0g	g per day for Men 19-50 years
Fiber	176% 67g	147% 56g	38g per day for Men 19-50 years
Protein	35.7% 20g	40% 22.3g	56g per day for Men 19-50 years

Vitamins

	Avocados	Florida Avocados	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	278% 14mg	186% 9.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.57mg	60% 0.78mg	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	203% 810μg	87.5% 350μg	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	111% 100mg	193% 174mg	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	138% 20.7mg	177% 26.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	175% 210μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Avocados	Florida Avocados	Recommended Dietary Allowance
Calcium	12% 120mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	346% 3.1mg	0.9mg per day for Men 19-50 years
Fluoride	1.75% 70μg	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	68.8% 5.5mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.42mg	41.3% 0.95mg	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	74.3% 520mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	143% 4850mg	103% 3510mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	NA	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	19.8% 732g	21.3% 788g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Avocados vs Florida Avocados:

• Raw Avocados have 3.2 times more Vitamin B1, 2.5 times more Vitamin B2, 2.6 times more Vitamin B3, 1.5 times more Vitamin B5, 3.3 times more Vitamin B6 and 2.3 times more Vitamin B9 than Raw Florida Avocados.
• While Raw Florida Avocados contain 1.7 times more Vitamin C and 1.3 times more Vitamin E than Raw Avocados.
• Both Raw Avocados as well as Raw Florida Avocados have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Avocados vs Florida Avocados:

• Raw Avocados have 3.2 times more Iron, 1.2 times more Magnesium, 1.5 times more Manganese, 1.3 times more Phosphorus, 1.4 times more Potassium and 1.6 times more Zinc than Raw Florida Avocados.
• While Raw Florida Avocados contain 1.6 times more Copper than Raw Avocados.
• Both Raw Avocados and Raw Florida Avocados have similar amounts of Calcium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Avocados have 1.3 times more Energy, 1.5 times more Fat and 1.3 times more Omega 3 than Raw Florida Avocados.
• While Raw Florida Avocados contain 3.7 times more Sugars than Raw Avocados.
• Both Raw Avocados and Raw Florida Avocados have similar amounts of Saturated Fat, Omega 6, Carbohydrate, Fiber and Protein per 1 kg.
• Both Raw Avocados as well as Raw Florida Avocados have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.