Comparing Nutrients in 500 calories Florida Avocados VS California Avocados

Weight per 500 calories

• Florida Avocados: 417g
• California Avocados: 299g

Raw California Avocados have 1.4 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 500 calories - Florida Avocados or California Avocados?

Macros Ratio

	Protein	Fat	Carbs
Florida Avocados	7%	69%	24%
California Avocados	4%	77%	19%

Macro Nutrients

	Florida Avocados	California Avocados	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	43.2% 42g	47.6% 46g	97g per day for Men 19-50 years
Saturated Fat	25.5% 8.17g	20% 6.37g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	23.4% 0.37g	1.6g per day for Men 19-50 years
Omega 6	38.7% 6.6g	29.5% 5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	20% 26g	130g per day for Men 19-50 years
Sugars	14% 10g	1.24% 0.9g	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	1.44% 1.04g	0.33% 0.24g	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	% 9.04g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.18g	g per day for Men 19-50 years
Fiber	61.4% 23.3g	53.6% 20.4g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	10.5% 5.87g	56g per day for Men 19-50 years

Vitamins

	Florida Avocados	California Avocados	Recommended Dietary Allowance
Vitamin A	3.24% 29μg	2.33% 21μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.3% 0.088mg	18.7% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	35.8% 5.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.6% 3.88mg	87.4% 4.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	66% 0.86mg	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	36.5% 146μg	66.6% 266μg	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	80.6% 72.5mg	29.3% 26.3mg	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	74% 11mg	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	52.4% 63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Avocados	California Avocados	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	3.9% 39mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	56.6% 0.51mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	8.85% 0.71mg	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	17.2% 0.4mg	19.4% 0.45mg	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	24% 167mg	23% 162mg	700mg per day for Men 19-50 years
Potassium	43% 1463mg	44.6% 1518mg	3400mg per day for Men 19-50 years
Selenium	NA	2.18% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.56% 8.33mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	18.5% 2.04mg	11mg per day for Men 19-50 years
Water	8.88% 328g	5.85% 217g	3700g per day for Men 19-50 years

Florida Avocados VS California Avocados Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Florida Avocados or California Avocados?

Lets compare vitamin content per 500 calories of Florida Avocados vs California Avocados:

• 500 calories of Florida Avocados have 2.8 times more Vitamin C and 1.9 times more Vitamin E than California Avocados.
• While 500 kcal of Raw California Avocados contain 2.6 times more Vitamin B1, 1.9 times more Vitamin B2, 2 times more Vitamin B3, 2.6 times more Vitamin B6 and 1.8 times more Vitamin B9 than Raw Florida Avocados.
• Both Florida Avocados and California Avocados provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Florida Avocados have insufficient amounts of Vitamin B1
• Both Raw Florida Avocados as well as Raw California Avocados have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Florida Avocados vs California Avocados:

• 500 calories of Florida Avocados have 2.5 times more Copper than California Avocados.
• While 500 kcal of Raw California Avocados contain 2.6 times more Iron than Raw Florida Avocados.
• Both Florida Avocados and California Avocados contain similar levels of Magnesium, Manganese, Phosphorus, Potassium and Zinc per 500 calories.
• 500 calories of Florida Avocados lack sufficient amounts of Iron
• Both Raw Florida Avocados as well as Raw California Avocados lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Florida Avocados have 1.3 times more Saturated Fat, 1.3 times more Omega 6, 1.3 times more Carbohydrate, 11.2 times more Sugars and 1.6 times more Protein than California Avocados.
• Both Florida Avocados and California Avocados offer comparable quantities of Energy, Fat, Omega 3 and Fiber per 500 calories.