Comparing Nutrients in 100 grams Avocados VS Florida Avocados

Macros Ratio

	Protein	Fat	Carbs
Avocados	5%	76%	19%
Florida Avocados	7%	69%	24%

Macro Nutrients

	Avocados	Florida Avocados	Recommended Dietary Allowance
Energy	5.5% 160kcal	4.14% 120kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.7g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	6.64% 2.13g	6.13% 1.96g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	6% 0.096g	1.6g per day for Men 19-50 years
Omega 6	9.85% 1.67g	9.3% 1.58g	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% 7.82g	130g per day for Men 19-50 years
Sugars	0.91% 0.66g	3.34% 2.42g	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	0.34% 0.25g	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	% 2.17g	g per day for Men 19-50 years
Sucrose	% 0.06g	% 0g	g per day for Men 19-50 years
Fiber	17.6% 6.7g	14.7% 5.6g	38g per day for Men 19-50 years
Protein	3.57% 2g	4% 2.23g	56g per day for Men 19-50 years

Vitamins

	Avocados	Florida 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	1.75% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	4.08% 0.053mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	4.2% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	18.6% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.8% 0.26mg	6% 0.078mg	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	8.75% 35μg	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	19.3% 17.4mg	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	17.7% 2.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Avocados	Florida Avocados	Recommended Dietary Allowance
Calcium	1.2% 12mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	34.6% 0.31mg	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	2.13% 0.17mg	8mg per day for Men 19-50 years
Magnesium	6.9% 29mg	5.7% 24mg	420mg per day for Men 19-50 years
Manganese	6.17% 0.14mg	4.13% 0.095mg	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	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	10.3% 351mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	1.98% 73.2g	2.13% 79g	3700g per day for Men 19-50 years

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

• Raw Avocados have 3.2 times more Vitamin B1, 2.5 times more Vitamin B2, 2.6 times more Vitamin B3, 1.5 times more Vitamin B5, 3.3 times more Vitamin B6 and 2.3 times more Vitamin B9 than Raw Florida Avocados.
• While Raw Florida Avocados contain 1.7 times more Vitamin C and 1.3 times more Vitamin E than Raw Avocados.
• Both Raw Avocados as well as Raw Florida Avocados have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Avocados vs Florida Avocados:

• Raw Avocados have 3.2 times more Iron, 1.2 times more Magnesium, 1.5 times more Manganese, 1.3 times more Phosphorus, 1.4 times more Potassium and 1.6 times more Zinc than Raw Florida Avocados.
• While Raw Florida Avocados contain 1.6 times more Copper than Raw Avocados.
• Both Raw Avocados and Raw Florida Avocados have similar amounts of Calcium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Avocados have 1.3 times more Energy, 1.5 times more Fat and 1.3 times more Omega 3 than Raw Florida Avocados.
• While Raw Florida Avocados contain 3.7 times more Sugars than Raw Avocados.
• Both Raw Avocados and Raw Florida Avocados have similar amounts of Saturated Fat, Omega 6, Carbohydrate, Fiber and Protein per 100 g.
• Both Raw Avocados as well as Raw Florida Avocados have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.