Comparing Nutrients in 1 kilogram 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	57.6% 1670kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	159% 154g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	66.4% 21.3g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	98% 16.7g	2.9% 0.49g	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	51% 66.4g	130g per day for Men 19-50 years
Sugars	4.14% 3g	23.4% 17g	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	9.38% 6.8g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 1g	g per day for Men 19-50 years
Fiber	179% 68g	68.4% 26g	38g per day for Men 19-50 years
Protein	35% 19.6g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	California Avocados	Broccoli	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.43mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	120% 19mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	292% 14.6mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	221% 2.87mg	135% 1.75mg	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	158% 630μg	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	991% 892mg	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	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	175% 210μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Avocados	Broccoli	Recommended Dietary Allowance
Calcium	13% 130mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	54.4% 0.49mg	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	76.3% 6.1mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	64.8% 1.5mg	91% 2.1mg	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	94% 660mg	700mg per day for Men 19-50 years
Potassium	149% 5070mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	62% 6.8mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	19.5% 723g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Raw California Avocados as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.