Comparing Nutrients in 7 ounces Florida Avocados VS Mustard Oil

Macros Ratio

	Protein	Fat	Carbs
Florida Avocados	7%	69%	24%
Mustard Oil	0%	100%	0%

Macro Nutrients

	Florida Avocados	Mustard Oil	Recommended Dietary Allowance
Energy	8.2% 238kcal	60.5% 1754kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	205% 198g	97g per day for Men 19-50 years
Saturated Fat	12% 3.9g	72% 23g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	732% 11.7g	1.6g per day for Men 19-50 years
Omega 6	18.4% 3.14g	179% 30.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	12% 15.5g	0% 0g	130g per day for Men 19-50 years
Sugars	6.62% 4.8g	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	0.68% 0.5g	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	% 4.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	0% 0g	38g per day for Men 19-50 years
Protein	7.9% 4.43g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Florida Avocados	Mustard Oil	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.33% 1.33mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.85mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	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	17.4% 69.5μg	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	38.4% 34.5mg	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	35% 5.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Avocados	Mustard Oil	Recommended Dietary Allowance
Calcium	2% 20mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	68.6% 0.62mg	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	4.2% 0.34mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	8.2% 0.19mg	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	11.3% 79.4mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	20.5% 697mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	0% 0mg	11mg per day for Men 19-50 years
Water	4.23% 156g	0% 0g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Avocados VS Mustard Oil per 7 oz

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

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

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

Comparing minerals per 7 ounces for Florida Avocados vs Mustard Oil:

• 7 ounces of Florida Avocados have more Copper, more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium, more Zinc and more Water than Mustard Oil.
• 7 ounces of Mustard Oil lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Raw Florida Avocados as well as Mustard Oil lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Avocados have more Carbohydrate, more Fiber and more Protein than Mustard Oil.
• While 7 oz of Mustard Oil contain 7.4 times more Energy, 9.9 times more Fat, 5.9 times more Saturated Fat, 61.4 times more Omega 3 and 9.7 times more Omega 6 than Raw Florida Avocados.
• 7 ounces of Mustard Oil provide inadequate amounts of Carbohydrate, Fiber and Protein