Comparing Nutrients in 300 calories Florida Avocados VS Avocados

Weight per 300 calories

• Florida Avocados: 250g
• Avocados: 188g

Raw Avocados have 1.3 times more energy per unit of mass than Raw Florida Avocados, which is above average in comparison to other foods. Florida Avocados having average energy density.

Discover which food has more nutrients per 300 calories - Florida Avocados or Avocados?

Macros Ratio

	Protein	Fat	Carbs
Florida Avocados	7%	69%	24%
Avocados	5%	76%	19%

Macro Nutrients

	Florida Avocados	Avocados	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26% 25g	28.3% 27.5g	97g per day for Men 19-50 years
Saturated Fat	15.3% 4.9g	12.5% 4g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	14.6% 0.23g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	18.5% 3.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	12.3% 16g	130g per day for Men 19-50 years
Sugars	8.34% 6.05g	1.7% 1.24g	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	0.86% 0.63g	0.31% 0.23g	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	% 5.43g	% 0.69g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.11g	g per day for Men 19-50 years
Fiber	37% 14g	33% 12.6g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	6.7% 3.75g	56g per day for Men 19-50 years

Vitamins

	Florida Avocados	Avocados	Recommended Dietary Allowance
Vitamin A	1.94% 17.5μg	1.46% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.38% 0.053mg	10.5% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	20.4% 3.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.6% 2.33mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	37% 0.48mg	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	22% 87.5μg	38% 152μg	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	48.3% 43.5mg	21% 18.8mg	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	44.3% 6.65mg	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	33% 39.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Avocados	Avocados	Recommended Dietary Allowance
Calcium	2.5% 25mg	2.25% 22.5mg	1000mg per day for Men 19-50 years
Copper	86.4% 0.78mg	39.6% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.33% 13μg	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	5.3% 0.43mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	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	14.3% 100mg	14% 98mg	700mg per day for Men 19-50 years
Potassium	26% 878mg	26.7% 909mg	3400mg per day for Men 19-50 years
Selenium	NA	1.36% 0.75μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.88% 13mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	5.33% 197g	3.7% 137g	3700g per day for Men 19-50 years

Florida Avocados VS Avocados Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Florida Avocados or Avocados?

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

• 300 calories of Florida Avocados have 2.3 times more Vitamin C and 1.7 times more Vitamin E than Avocados.
• While 300 kcal of Raw Avocados contain 2.4 times more Vitamin B1, 1.8 times more Vitamin B2, 1.9 times more Vitamin B3, 2.5 times more Vitamin B6 and 1.7 times more Vitamin B9 than Raw Florida Avocados.
• Both Florida Avocados and Avocados provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Florida Avocados have insufficient amounts of Vitamin B1
• Both Raw Florida Avocados as well as Raw Avocados have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Florida Avocados vs Avocados:

• 300 calories of Florida Avocados have 2.2 times more Copper than Avocados.
• While 300 kcal of Raw Avocados contain 2.4 times more Iron than Raw Florida Avocados.
• Both Florida Avocados and Avocados contain similar levels of Magnesium, Manganese, Phosphorus, Potassium and Zinc per 300 calories.
• 300 calories of Florida Avocados lack sufficient amounts of Iron
• Both Raw Florida Avocados as well as Raw Avocados lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Florida Avocados have 1.2 times more Saturated Fat, 1.3 times more Omega 6, 1.2 times more Carbohydrate, 4.9 times more Sugars and 1.5 times more Protein than Avocados.
• Both Florida Avocados and Avocados offer comparable quantities of Energy, Fat, Omega 3 and Fiber per 300 calories.