Comparing Nutrients in 100 grams Avocados VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Avocados	5%	76%	19%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Avocados	Blanched Almonds	Recommended Dietary Allowance
Energy	5.5% 160kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.7g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	6.64% 2.13g	12.4% 3.95g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	9.85% 1.67g	72.7% 12.4g	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	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	0.91% 0.66g	6.4% 4.63g	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% 0g	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	% 0.03g	g per day for Men 19-50 years
Sucrose	% 0.06g	% 4.46g	g per day for Men 19-50 years
Fiber	17.6% 6.7g	26% 9.9g	38g per day for Men 19-50 years
Protein	3.57% 2g	38.2% 21.4g	56g per day for Men 19-50 years

Vitamins

	Avocados	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.78% 7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.6% 0.067mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	54.7% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	6.28% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.8% 0.26mg	8.85% 0.12mg	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	12.3% 49μg	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	0% 0mg	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	158% 23.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Avocados	Blanched Almonds	Recommended Dietary Allowance
Calcium	1.2% 12mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	114% 1.03mg	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	41% 3.28mg	8mg per day for Men 19-50 years
Magnesium	6.9% 29mg	64% 268mg	420mg per day for Men 19-50 years
Manganese	6.17% 0.14mg	79.8% 1.84mg	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	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	27% 2.97mg	11mg per day for Men 19-50 years
Water	1.98% 73.2g	0.12% 4.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Avocados vs Blanched Almonds:

• Raw Avocados have 4.4 times more Vitamin B5, 2.2 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 2.9 times more Vitamin B1, 5.5 times more Vitamin B2, 2 times more Vitamin B3 and 11.5 times more Vitamin E than Raw Avocados.
• Both Raw Avocados as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Avocados vs Blanched Almonds:

• Raw Avocados have 16.2 times more Water than Blanched Almonds.
• While Blanched Almonds contain 19.7 times more Calcium, 5.4 times more Copper, 6 times more Iron, 9.2 times more Magnesium, 12.9 times more Manganese, 9.3 times more Phosphorus, 1.4 times more Potassium, 8 times more Selenium, 2.7 times more Sodium and 4.6 times more Zinc than Raw Avocados.

Comparison of macro-nutrients per 100 grams:

• Raw Avocados have 31.3 times more Omega 3 than Blanched Almonds.
• While Blanched Almonds contain 3.7 times more Energy, 3.6 times more Fat, 1.9 times more Saturated Fat, 7.4 times more Omega 6, 2.2 times more Carbohydrate, 7 times more Sugars, 1.5 times more Fiber and 10.7 times more Protein than Raw Avocados.
• Both Raw Avocados as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.