Comparing Nutrients in 300 calories Avocados VS California Avocados

Weight per 300 calories

• Avocados: 188g
• California Avocados: 180g

Both foods have similar energy densities which is above average in comparison to other foods.

Which food has more nutrients per 300 calories - Avocados or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28.3% 27.5g	28.5% 27.7g	97g per day for Men 19-50 years
Saturated Fat	12.5% 4g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	14.6% 0.23g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	18.5% 3.14g	17.7% 3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.3% 16g	12% 15.5g	130g per day for Men 19-50 years
Sugars	1.7% 1.24g	0.74% 0.54g	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	0.31% 0.23g	0.2% 0.14g	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	% 0.69g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 0.11g	g per day for Men 19-50 years
Fiber	33% 12.6g	32% 12.2g	38g per day for Men 19-50 years
Protein	6.7% 3.75g	6.3% 3.52g	56g per day for Men 19-50 years

Vitamins

	Avocados	California Avocados	Recommended Dietary Allowance
Vitamin A	1.46% 13μg	1.4% 12.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.5% 0.13mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	19.8% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.4% 3.26mg	21.5% 3.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	52.5% 2.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	39.7% 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	38% 152μg	40% 160μg	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	21% 18.8mg	17.6% 16mg	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	26% 3.9mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33% 39.4μg	31.4% 37.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Avocados	California Avocados	Recommended Dietary Allowance
Calcium	2.25% 22.5mg	2.34% 23.4mg	1000mg per day for Men 19-50 years
Copper	39.6% 0.36mg	34% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	0.33% 13μg	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	13% 1.03mg	13.7% 1.1mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	11.6% 0.27mg	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	14% 98mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	26.7% 909mg	26.8% 911mg	3400mg per day for Men 19-50 years
Selenium	1.36% 0.75μg	1.3% 0.72μg	55μg per day for Men 19-50 years
Sodium	0.88% 13mg	0.96% 14.4mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	3.7% 137g	3.5% 130g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Avocados vs California Avocados:

Both Raw Avocados and Raw California Avocados have similar amounts of vitamins per 300 kcal
• 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 300 kcal.
• Both Raw Avocados as well as Raw California Avocados have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Avocados vs California Avocados:

Both Raw Avocados and Raw California Avocados have similar amounts of minerals per 300 kcal
• Both Raw Avocados and Raw California Avocados have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 300 kcal.
• Both Raw Avocados as well as Raw California Avocados have insufficient amounts of Calcium and Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Raw Avocados and Raw California Avocados have similar amounts of macro-nutrients per 300 kcal
• Both Raw Avocados and Raw California Avocados have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Raw Avocados as well as Raw California Avocados have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.