Comparing Nutrients in 7 ounces Mustard Oil VS California Avocados

Macros Ratio

	Protein	Fat	Carbs
Mustard Oil	0%	100%	0%
California Avocados	4%	77%	19%

Macro Nutrients

	Mustard Oil	California Avocados	Recommended Dietary Allowance
Energy	60.5% 1754kcal	11.4% 331kcal	2900kcal per day for Men 19-50 years
Fat	205% 198g	31.5% 30.6g	97g per day for Men 19-50 years
Saturated Fat	72% 23g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	732% 11.7g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	179% 30.4g	19.5% 3.32g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	13% 17g	130g per day for Men 19-50 years
Sugars	NA	0.82% 0.6g	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	NA	0.22% 0.16g	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	NA	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 0.12g	g per day for Men 19-50 years
Fiber	0% 0g	35.5% 13.5g	38g per day for Men 19-50 years
Protein	0% 0g	6.95% 3.9g	56g per day for Men 19-50 years

Vitamins

	Mustard Oil	California 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	0% 0mg	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	23.7% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	58% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	44% 0.57mg	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	0% 0μg	44% 177μg	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	19.4% 17.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	26% 3.9mg	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

	Mustard Oil	California Avocados	Recommended Dietary Allowance
Calcium	0% 0mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	37.5% 0.34mg	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	0% 0mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	13% 0.3mg	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	0% 0mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	29.6% 1006mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	0% 0g	3.88% 144g	3700g per day for Men 19-50 years

Nutrient Comparison: Mustard Oil VS California Avocados per 7 oz

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

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

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

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

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

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Mustard Oil have 5.3 times more Energy, 6.5 times more Fat, 5.4 times more Saturated Fat, 47.2 times more Omega 3 and 9.2 times more Omega 6 than California Avocados.
• While 7 oz of Raw California Avocados contain more Carbohydrate, more Fiber and more Protein than Mustard Oil.
• 7 ounces of Mustard Oil provide inadequate amounts of Carbohydrate, Fiber and Protein