Comparing Nutrients in 1 pound Avocados VS California Avocados

Macros Ratio

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

Macro Nutrients

	Avocados	California Avocados	Recommended Dietary Allowance
Energy	25% 726kcal	26% 757kcal	2900kcal per day for Men 19-50 years
Fat	68.6% 66.5g	72% 70g	97g per day for Men 19-50 years
Saturated Fat	30% 9.64g	30% 9.64g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	44.7% 7.6g	44.7% 7.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.8% 38.7g	30% 39g	130g per day for Men 19-50 years
Sugars	4.13% 3g	1.88% 1.36g	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	0.75% 0.54g	0.5% 0.36g	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	% 1.68g	% 0.36g	g per day for Men 19-50 years
Sucrose	% 0.27g	% 0.27g	g per day for Men 19-50 years
Fiber	80% 30.4g	81% 31g	38g per day for Men 19-50 years
Protein	16% 9.07g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Avocados	California Avocados	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.3% 7.9mg	54.2% 8.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	126% 6.3mg	132% 6.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.7% 1.17mg	100% 1.3mg	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	92% 367μg	101% 404μg	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	50.4% 45.4mg	44.4% 40mg	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	62.6% 9.4mg	59.6% 8.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	79.4% 95μg	79.4% 95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Avocados	California Avocados	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	85.7% 0.77mg	0.9mg per day for Men 19-50 years
Fluoride	0.79% 31.8μg	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	31% 2.5mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	31.3% 132mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	29.4% 0.68mg	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	33.7% 236mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	64.7% 2200mg	67.6% 2300mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	8.98% 332g	8.87% 328g	3700g per day for Men 19-50 years

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

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

Comparing minerals per 1 pound for Avocados vs California Avocados:

Both Raw Avocados and Raw California Avocados have similar amounts of minerals per 1 lb
• Both Raw Avocados and Raw California Avocados have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 1 lb.
• Both Raw Avocados as well as Raw California Avocados have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

Both Raw Avocados and Raw California Avocados have similar amounts of macro-nutrients per 1 lb
• Both Raw Avocados and Raw California Avocados have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per 1 lb.
• Both Raw Avocados as well as Raw California Avocados have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.