Comparing Nutrients in 5 ounces California Avocados VS Mustard Oil

Macros Ratio

	Protein	Fat	Carbs
California Avocados	4%	77%	19%
Mustard Oil	0%	100%	0%

Macro Nutrients

	California Avocados	Mustard Oil	Recommended Dietary Allowance
Energy	8.16% 237kcal	43.2% 1253kcal	2900kcal per day for Men 19-50 years
Fat	22.5% 22g	146% 142g	97g per day for Men 19-50 years
Saturated Fat	9.4% 3g	51.3% 16.4g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	523% 8.36g	1.6g per day for Men 19-50 years
Omega 6	14% 2.37g	128% 21.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	9.42% 12.2g	0% 0g	130g per day for Men 19-50 years
Sugars	0.59% 0.43g	NA	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	0.16% 0.11g	NA	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	% 0.11g	NA	g per day for Men 19-50 years
Sucrose	% 0.085g	NA	g per day for Men 19-50 years
Fiber	25.4% 9.64g	0% 0g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	0% 0g	56g per day for Men 19-50 years

Vitamins

	California Avocados	Mustard Oil	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.86% 0.11mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.4% 2.07mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.3% 0.41mg	0% 0mg	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	31.5% 126μg	0% 0μg	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	14% 12.5mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18.6% 2.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 29.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Avocados	Mustard Oil	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	26.8% 0.24mg	0% 0mg	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	11% 0.86mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	9.8% 41mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	9.2% 0.21mg	0% 0mg	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	11% 76.5mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	21% 719mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8.76% 0.96mg	0% 0mg	11mg per day for Men 19-50 years
Water	2.77% 103g	0% 0g	3700g per day for Men 19-50 years

Nutrient Comparison: California Avocados VS Mustard Oil per 5 oz

Compare the macro and micronutrient content in 5 oz of California Avocados versus 5 oz of Mustard Oil to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of California Avocados have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Mustard Oil.
• 5 ounces of Mustard Oil have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw California Avocados as well as Mustard Oil have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for California Avocados vs Mustard Oil:

• 5 ounces of California Avocados have more Copper, more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium and more Zinc than Mustard Oil.
• 5 ounces of Mustard Oil lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Raw California Avocados as well as Mustard Oil lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Avocados have more Carbohydrate, more Fiber and more Protein than Mustard Oil.
• While 5 oz of Mustard Oil contain 5.3 times more Energy, 6.5 times more Fat, 5.4 times more Saturated Fat, 47.2 times more Omega 3 and 9.2 times more Omega 6 than Raw California Avocados.
• 5 ounces of Mustard Oil provide inadequate amounts of Carbohydrate, Fiber and Protein