Comparing Nutrients in 5 ounces Avocados VS 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	7.82% 227kcal	8.16% 237kcal	2900kcal per day for Men 19-50 years
Fat	21.4% 20.8g	22.5% 22g	97g per day for Men 19-50 years
Saturated Fat	9.4% 3g	9.4% 3g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	14% 2.37g	14% 2.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.3% 12g	9.42% 12.2g	130g per day for Men 19-50 years
Sugars	1.3% 0.94g	0.59% 0.43g	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	0.23% 0.17g	0.16% 0.11g	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	% 0.52g	% 0.11g	g per day for Men 19-50 years
Sucrose	% 0.085g	% 0.085g	g per day for Men 19-50 years
Fiber	25% 9.5g	25.4% 9.64g	38g per day for Men 19-50 years
Protein	5.06% 2.83g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Avocados	California Avocados	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	8.86% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.4% 2.46mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.4% 1.97mg	41.4% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	31.3% 0.41mg	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	28.7% 115μg	31.5% 126μg	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	15.7% 14mg	14% 12.5mg	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	19.6% 2.93mg	18.6% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 29.8μg	25% 29.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Avocados	California Avocados	Recommended Dietary Allowance
Calcium	1.7% 17mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	26.8% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.92μg	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	9.75% 0.78mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	9.8% 41mg	9.8% 41mg	420mg per day for Men 19-50 years
Manganese	8.75% 0.2mg	9.2% 0.21mg	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	10.5% 73.7mg	11% 76.5mg	700mg per day for Men 19-50 years
Potassium	20.2% 687mg	21% 719mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	8.76% 0.96mg	11mg per day for Men 19-50 years
Water	2.8% 104g	2.77% 103g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Avocados vs California Avocados:

Both Raw Avocados and Raw California Avocados have similar amounts of vitamins per 5 oz
• 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 5 oz.
• Both Raw Avocados as well as Raw California Avocados have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Avocados vs California Avocados:

Both Raw Avocados and Raw California Avocados have similar amounts of minerals per 5 oz
• Both Raw Avocados and Raw California Avocados have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 5 oz.
• Both Raw Avocados as well as Raw California Avocados have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

Both Raw Avocados and Raw California Avocados have similar amounts of macro-nutrients per 5 oz
• Both Raw Avocados and Raw California Avocados have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per 5 oz.
• Both Raw Avocados as well as Raw California Avocados have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.