Comparing Nutrients in 1 pound Avocados VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Avocados	5%	76%	19%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Avocados	Blanched Almonds	Recommended Dietary Allowance
Energy	25% 726kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	68.6% 66.5g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	30% 9.64g	56% 18g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	44.7% 7.6g	330% 56g	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	65% 84.7g	130g per day for Men 19-50 years
Sugars	4.13% 3g	29% 21g	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% 0g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	% 0.27g	% 20.2g	g per day for Men 19-50 years
Fiber	80% 30.4g	118% 45g	38g per day for Men 19-50 years
Protein	16% 9.07g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Avocados	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.3% 7.9mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	126% 6.3mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.7% 1.17mg	40% 0.52mg	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	55.6% 222μg	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	0% 0mg	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	718% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	79.4% 95μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Avocados	Blanched Almonds	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	518% 4.66mg	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	186% 15mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	362% 8.32mg	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	312% 2182mg	700mg per day for Men 19-50 years
Potassium	64.7% 2200mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	8.98% 332g	0.55% 20.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Avocados vs Blanched Almonds:

• Raw Avocados have 4.4 times more Vitamin B5, 2.2 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 2.9 times more Vitamin B1, 5.5 times more Vitamin B2, 2 times more Vitamin B3 and 11.5 times more Vitamin E than Raw Avocados.
• Both Raw Avocados as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Avocados vs Blanched Almonds:

• Raw Avocados have 16.2 times more Water than Blanched Almonds.
• While Blanched Almonds contain 19.7 times more Calcium, 5.4 times more Copper, 6 times more Iron, 9.2 times more Magnesium, 12.9 times more Manganese, 9.3 times more Phosphorus, 1.4 times more Potassium, 8 times more Selenium, 2.7 times more Sodium and 4.6 times more Zinc than Raw Avocados.

Comparison of macro-nutrients per 1 pound:

• Raw Avocados have 31.3 times more Omega 3 than Blanched Almonds.
• While Blanched Almonds contain 3.7 times more Energy, 3.6 times more Fat, 1.9 times more Saturated Fat, 7.4 times more Omega 6, 2.2 times more Carbohydrate, 7 times more Sugars, 1.5 times more Fiber and 10.7 times more Protein than Raw Avocados.
• Both Raw Avocados as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.