Comparing Nutrients in 7 ounces Florida Avocados VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Florida Avocados	7%	69%	24%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Florida Avocados	Roasted Almonds	Recommended Dietary Allowance
Energy	8.2% 238kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	12% 3.9g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	18.4% 3.14g	151% 25.7g	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	32% 41.7g	130g per day for Men 19-50 years
Sugars	6.62% 4.8g	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	% 0g	% 9.43g	g per day for Men 19-50 years
Fiber	29.2% 11g	57% 21.6g	38g per day for Men 19-50 years
Protein	7.9% 4.43g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Florida Avocados	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.33% 1.33mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.85mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	20.8% 0.27mg	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	27.3% 109μg	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	0% 0mg	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	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Avocados	Roasted Almonds	Recommended Dietary Allowance
Calcium	2% 20mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	68.6% 0.62mg	242% 2.2mg	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	4.2% 0.34mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	8.2% 0.19mg	193% 4.43mg	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	134% 935mg	700mg per day for Men 19-50 years
Potassium	20.5% 697mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	NA	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	4.23% 156g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Avocados VS Roasted Almonds per 7 oz

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

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

• 7 ounces of Florida Avocados have 2.9 times more Vitamin B5 and more Vitamin C than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 3.7 times more Vitamin B1, 22.6 times more Vitamin B2, 5.4 times more Vitamin B3, 1.7 times more Vitamin B6, 1.6 times more Vitamin B9 and 9 times more Vitamin E than Raw Florida Avocados.
• 7 ounces of Florida Avocados have insufficient amounts of Vitamin B1
• 7 ounces of Roasted Almonds have insufficient amounts of Vitamin C
• Both Raw Florida Avocados as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Florida Avocados vs Roasted Almonds:

• 7 ounces of Florida Avocados have 32.7 times more Water than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 26.8 times more Calcium, 3.5 times more Copper, 21.9 times more Iron, 11.6 times more Magnesium, 23.5 times more Manganese, 11.8 times more Phosphorus, 2 times more Potassium and 8.3 times more Zinc than Raw Florida Avocados.
• 7 ounces of Florida Avocados lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Avocados have 9.6 times more Omega 3 than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 5 times more Energy, 5.2 times more Fat, 2.1 times more Saturated Fat, 8.2 times more Omega 6, 2.7 times more Carbohydrate, 2 times more Sugars, 1.9 times more Fiber and 9.4 times more Protein than Raw Florida Avocados.
• 7 ounces of Roasted Almonds provide inadequate amounts of Omega 3