Comparing Nutrients in 5 ounces Florida Avocados VS Avocados

Macros Ratio

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

Macro Nutrients

	Florida Avocados	Avocados	Recommended Dietary Allowance
Energy	5.87% 170kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	14.7% 14.3g	21.4% 20.8g	97g per day for Men 19-50 years
Saturated Fat	8.7% 2.78g	9.4% 3g	32g per day for Men 19-50 years
Omega 3	8.5% 0.14g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	13% 2.24g	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	8.53% 11g	9.3% 12g	130g per day for Men 19-50 years
Sugars	4.73% 3.43g	1.3% 0.94g	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	0.49% 0.35g	0.23% 0.17g	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	% 3.08g	% 0.52g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.085g	g per day for Men 19-50 years
Fiber	21% 7.94g	25% 9.5g	38g per day for Men 19-50 years
Protein	5.64% 3.16g	5.06% 2.83g	56g per day for Men 19-50 years

Vitamins

	Florida Avocados	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	2.5% 0.03mg	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.95% 0.95mg	15.4% 2.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.4% 1.3mg	39.4% 1.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.5% 0.11mg	28% 0.36mg	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	12.4% 49.6μg	28.7% 115μg	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	27.4% 24.7mg	15.7% 14mg	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	25% 3.77mg	19.6% 2.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	25% 29.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Avocados	Avocados	Recommended Dietary Allowance
Calcium	1.4% 14mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	30% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 9.92μg	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	3% 0.24mg	9.75% 0.78mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	9.8% 41mg	420mg per day for Men 19-50 years
Manganese	5.85% 0.13mg	8.75% 0.2mg	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	8.1% 56.7mg	10.5% 73.7mg	700mg per day for Men 19-50 years
Potassium	14.6% 498mg	20.2% 687mg	3400mg per day for Men 19-50 years
Selenium	NA	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	3% 112g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Avocados VS Avocados per 5 oz

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

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

• 5 ounces of Florida Avocados have 1.7 times more Vitamin C and 1.3 times more Vitamin E than Avocados.
• While 5 oz of Raw Avocados contain 3.2 times more Vitamin B1, 2.5 times more Vitamin B2, 2.6 times more Vitamin B3, 1.5 times more Vitamin B5, 3.3 times more Vitamin B6 and 2.3 times more Vitamin B9 than Raw Florida Avocados.
• 5 ounces 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 five ounces.

Comparing minerals per 5 ounces for Florida Avocados vs Avocados:

• 5 ounces of Florida Avocados have 1.6 times more Copper than Avocados.
• While 5 oz of Raw Avocados contain 3.2 times more Iron, 1.5 times more Manganese, 1.3 times more Phosphorus, 1.4 times more Potassium and 1.6 times more Zinc than Raw Florida Avocados.
• Both Florida Avocados and Avocados contain similar levels of Magnesium per five ounces.
• Both Raw Florida Avocados as well as Raw Avocados lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Florida Avocados have 3.7 times more Sugars than Avocados.
• While 5 oz of Raw Avocados contain 1.3 times more Energy, 1.5 times more Fat and 1.3 times more Omega 3 than Raw Florida Avocados.
• Both Florida Avocados and Avocados offer comparable quantities of Saturated Fat, Omega 6, Carbohydrate, Fiber and Protein per five ounces.