Comparing Nutrients in 1 pound 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	25% 726kcal	18.8% 544kcal	2900kcal per day for Men 19-50 years
Fat	68.6% 66.5g	47% 45.6g	97g per day for Men 19-50 years
Saturated Fat	30% 9.64g	27.8% 8.9g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	27.2% 0.44g	1.6g per day for Men 19-50 years
Omega 6	44.7% 7.6g	42% 7.17g	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	27.3% 35.5g	130g per day for Men 19-50 years
Sugars	4.13% 3g	15% 11g	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	1.56% 1.13g	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	% 9.84g	g per day for Men 19-50 years
Sucrose	% 0.27g	% 0g	g per day for Men 19-50 years
Fiber	80% 30.4g	67% 25.4g	38g per day for Men 19-50 years
Protein	16% 9.07g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Avocados	Florida 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	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.3% 7.9mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	126% 6.3mg	84.5% 4.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.7% 1.17mg	27.2% 0.35mg	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	39.7% 159μg	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	87.7% 79mg	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	80.4% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	79.4% 95μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Avocados	Florida Avocados	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	157% 1.4mg	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	9.64% 0.77mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	18.7% 0.43mg	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	26% 181mg	700mg per day for Men 19-50 years
Potassium	64.7% 2200mg	47% 1592mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	8.98% 332g	9.66% 357g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.
• Both Raw Avocados as well as Raw Florida Avocados have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.