Comparing Nutrients in 7 ounces Almonds VS Avocados

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Avocados	5%	76%	19%

Macro Nutrients

	Almonds	Avocados	Recommended Dietary Allowance
Energy	39.6% 1149kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	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	33% 42.8g	13% 17g	130g per day for Men 19-50 years
Sugars	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	% 0.73g	g per day for Men 19-50 years
Sucrose	% 7.84g	% 0.12g	g per day for Men 19-50 years
Fiber	65.3% 25g	35% 13.3g	38g per day for Men 19-50 years
Protein	75% 42g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Almonds	Avocados	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	21.6% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	55% 2.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	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	0% 0mg	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	339% 51mg	27.4% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	34.7% 41.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Avocados	Recommended Dietary Allowance
Calcium	53.4% 534mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	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	92% 7.36mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	12.3% 0.28mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	3.93% 145g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Avocados per 7 oz

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

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

• 7 ounces of Almonds have 3.1 times more Vitamin B1, 8.8 times more Vitamin B2, 2.1 times more Vitamin B3 and 12.4 times more Vitamin E than Avocados.
• While 7 oz of Raw Avocados contain 3 times more Vitamin B5, 1.9 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• 7 ounces of Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Almonds 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 Almonds vs Avocados:

• 7 ounces of Almonds have 22.4 times more Calcium, 5.4 times more Copper, 6.7 times more Iron, 9.3 times more Magnesium, 15.3 times more Manganese, 9.3 times more Phosphorus, 1.5 times more Potassium, 10.3 times more Selenium and 4.9 times more Zinc than Avocados.
• 7 ounces of Avocados lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Almonds have 3.6 times more Energy, 3.4 times more Fat, 1.8 times more Saturated Fat, 7.4 times more Omega 6, 2.5 times more Carbohydrate, 6.6 times more Sugars, 1.9 times more Fiber and 10.6 times more Protein than Avocados.
• While 7 oz of Raw Avocados contain 41.7 times more Omega 3 than Almonds.
• 7 ounces of Almonds provide inadequate amounts of Omega 3