Comparing Nutrients in 7 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	8.2% 238kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	12% 3.9g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	18.4% 3.14g	19.5% 3.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.5g	13% 17g	130g per day for Men 19-50 years
Sugars	6.62% 4.8g	1.8% 1.3g	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	0.68% 0.5g	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	% 4.3g	% 0.73g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.12g	g per day for Men 19-50 years
Fiber	29.2% 11g	35% 13.3g	38g per day for Men 19-50 years
Protein	7.9% 4.43g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Florida Avocados	Avocados	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.33% 1.33mg	21.6% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.85mg	55% 2.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	39.2% 0.51mg	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	17.4% 69.5μg	40% 161μg	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	38.4% 34.5mg	22% 20mg	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	35% 5.28mg	27.4% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34.7% 41.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Avocados	Avocados	Recommended Dietary Allowance
Calcium	2% 20mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	68.6% 0.62mg	42% 0.38mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.35% 14μg	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	4.2% 0.34mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	8.2% 0.19mg	12.3% 0.28mg	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	11.3% 79.4mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	20.5% 697mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	NA	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	4.23% 156g	3.93% 145g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Avocados VS Avocados per 7 oz

Compare the macro and micronutrient content in 7 oz of Florida Avocados versus 7 oz of Avocados to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Florida Avocados vs Avocados:

• 7 ounces of Florida Avocados have 1.7 times more Vitamin C and 1.3 times more Vitamin E than Avocados.
• While 7 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.
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Florida Avocados vs Avocados:

• 7 ounces of Florida Avocados have 1.6 times more Copper than Avocados.
• While 7 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 seven ounces.
• Both Raw Florida Avocados as well as Raw Avocados lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Avocados have 3.7 times more Sugars than Avocados.
• While 7 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 seven ounces.