Comparing Nutrients in 100 grams Avocados VS California Avocados

Macros Ratio

	Protein	Fat	Carbs
Avocados	5%	76%	19%
California Avocados	4%	77%	19%

Macro Nutrients

	Avocados	California Avocados	Recommended Dietary Allowance
Energy	5.5% 160kcal	5.76% 167kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.7g	16% 15.4g	97g per day for Men 19-50 years
Saturated Fat	6.64% 2.13g	6.64% 2.13g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	9.85% 1.67g	9.85% 1.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.56% 8.53g	6.65% 8.64g	130g per day for Men 19-50 years
Sugars	0.91% 0.66g	0.41% 0.3g	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	0.17% 0.12g	0.11% 0.08g	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	% 0.37g	% 0.08g	g per day for Men 19-50 years
Sucrose	% 0.06g	% 0.06g	g per day for Men 19-50 years
Fiber	17.6% 6.7g	18% 6.8g	38g per day for Men 19-50 years
Protein	3.57% 2g	3.5% 1.96g	56g per day for Men 19-50 years

Vitamins

	Avocados	California Avocados	Recommended Dietary Allowance
Vitamin A	0.78% 7μg	0.78% 7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.6% 0.067mg	6.25% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.8% 0.26mg	22% 0.29mg	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	20.3% 81μg	22.3% 89μg	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	11% 10mg	9.78% 8.8mg	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	13.8% 2.07mg	13% 1.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Avocados	California Avocados	Recommended Dietary Allowance
Calcium	1.2% 12mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	0.18% 7μg	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	6.88% 0.55mg	7.63% 0.61mg	8mg per day for Men 19-50 years
Magnesium	6.9% 29mg	6.9% 29mg	420mg per day for Men 19-50 years
Manganese	6.17% 0.14mg	6.48% 0.15mg	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	7.43% 52mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	15% 507mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	0.53% 8mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	1.98% 73.2g	1.95% 72.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Avocados vs California Avocados:

Both Raw Avocados and Raw California Avocados have similar amounts of vitamins per 100 g
• Both Raw Avocados and Raw California Avocados have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K per 100 g.
• Both Raw Avocados as well as Raw California Avocados have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Avocados vs California Avocados:

Both Raw Avocados and Raw California Avocados have similar amounts of minerals per 100 g
• Both Raw Avocados and Raw California Avocados have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 100 g.
• Both Raw Avocados as well as Raw California Avocados have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

Both Raw Avocados and Raw California Avocados have similar amounts of macro-nutrients per 100 g
• Both Raw Avocados and Raw California Avocados have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per 100 g.
• Both Raw Avocados as well as Raw California Avocados have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.