Comparing Nutrients in 1 kilogram California Avocados VS Avocados

Macros Ratio

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

Macro Nutrients

	California Avocados	Avocados	Recommended Dietary Allowance
Energy	57.6% 1670kcal	55% 1600kcal	2900kcal per day for Men 19-50 years
Fat	159% 154g	151% 147g	97g per day for Men 19-50 years
Saturated Fat	66.4% 21.3g	66.4% 21.3g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	98% 16.7g	98% 16.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.5% 86.4g	65.6% 85.3g	130g per day for Men 19-50 years
Sugars	4.14% 3g	9.1% 6.6g	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	1.1% 0.8g	1.66% 1.2g	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	% 0.8g	% 3.7g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 0.6g	g per day for Men 19-50 years
Fiber	179% 68g	176% 67g	38g per day for Men 19-50 years
Protein	35% 19.6g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	California Avocados	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	62.5% 0.75mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.43mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	120% 19mg	109% 17.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	292% 14.6mg	278% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	221% 2.87mg	198% 2.57mg	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	223% 890μg	203% 810μg	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	98% 88mg	111% 100mg	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	131% 19.7mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	175% 210μg	175% 210μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Avocados	Avocados	Recommended Dietary Allowance
Calcium	13% 130mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	211% 1.9mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.75% 70μg	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	76.3% 6.1mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	64.8% 1.5mg	61.7% 1.42mg	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	77% 540mg	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	149% 5070mg	143% 4850mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	62% 6.8mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	19.5% 723g	19.8% 732g	3700g per day for Men 19-50 years

Nutrient Comparison: California Avocados VS Avocados per 1 kg

Compare the macro and micronutrient content in 1 kg of California Avocados versus 1 kg of Avocados to make informed dietary choices. Explore their nutritional differences and benefits.

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

• Both Raw California Avocados and Raw Avocados have similar amounts of vitamins per 1 kg
• Both California Avocados and Avocados provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K per one kilogram.
• Both Raw California Avocados as well as Raw Avocados have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for California Avocados vs Avocados:

• Both Raw California Avocados and Raw Avocados have similar amounts of minerals per 1 kg
• Both California Avocados and Avocados contain similar levels of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per one kilogram.
• Both Raw California Avocados as well as Raw Avocados lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• Both Raw California Avocados and Raw Avocados have similar amounts of macro-nutrients per 1 kg
• Both California Avocados and Avocados offer comparable quantities of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per one kilogram.