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Nutrients in 1 pound of Avocados

Raw Avocados (Persea americana).

Macros Ratio

Protein Fat Carbs
5%
76%
19%
1 lb ▼

Macro Nutrients

Avocados
Energy726 kcal
25%
Raw Avocados have 725.7472 kcal of Energy per 1 pound, which is 25% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat66.5 g
68.6%
Raw Avocados have 66.4965872 g of Fat per 1 pound, which is 68.6% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat9.64 g
30%
Raw Avocados have 9.64336592 g of Saturated Fat per 1 pound, which is 30% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.57 g
35.4%
Raw Avocados have 0.56699 g of Omega 3 per 1 pound, which is 35.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 67.6 g
44.7%
Raw Avocados have 7.59313008 g of Omega 6 per 1 pound, which is 44.7% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Avocados have 0 mg of Cholesterol per 1 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate38.7 g
29.8%
Raw Avocados have 38.6913976 g of Carbohydrate per 1 pound, which is 29.8% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars3 g
4.13%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Avocados have 2.9937072 g of Sugars per 1 pound, which is 4.13% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose0.54 g
0.75%
≤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]
Raw Avocados have 0.5443104 g of Fructose per 1 pound, which is 0.75% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose1.68 g
%
Raw Avocados have 1.6782904 g of Glucose per 1 pound, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose0.27 g
%
Raw Avocados have 0.2721552 g of Sucrose per 1 pound, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber30.4 g
80%
Raw Avocados have 30.390664 g of Fiber per 1 pound, which is 80% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein9.07 g
16%
Raw Avocados have 9.07184 g of Protein per 1 pound, which is 16% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Avocados
Vitamin A31.8 μg
3.53%
RAE, retinol activity equivalents
Raw Avocados have 31.75144 μg of Vitamin A per 1 pound, which is 3.53% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.3 mg
25.3%
Thiamine
Raw Avocados have 0.30390664 mg of Vitamin B1 per 1 pound, which is 25.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.59 mg
45.4%
Riboflavin
Raw Avocados have 0.5896696 mg of Vitamin B2 per 1 pound, which is 45.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B37.9 mg
49.3%
Niacin, nicotinic acid, niacinamide
Raw Avocados have 7.88342896 mg of Vitamin B3 per 1 pound, which is 49.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B56.3 mg
126%
Pantothenic acid
Raw Avocados have 6.3049288 mg of Vitamin B5 per 1 pound, which is 126% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.17 mg
89.7%
Pyridoxine
Raw Avocados have 1.16573144 mg of Vitamin B6 per 1 pound, which is 89.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9367 μg
92%
Folates and Folic Acid
Raw Avocados have 367.40952 μg of Vitamin B9 per 1 pound, which is 92% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Avocados have 0 μg of Vitamin B12 per 1 pound, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C45.4 mg
50.4%
Ascorbic acid
Raw Avocados have 45.3592 mg of Vitamin C per 1 pound, which is 50.4% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Avocados have 0 IU of Vitamin D per 1 pound, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E9.4 mg
62.6%
Tocopherols and Tocotrienols
Raw Avocados have 9.3893544 mg of Vitamin E per 1 pound, which is 62.6% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K95 μg
79.4%
Phytomenadione or phylloquinone
Raw Avocados have 95.25432 μg of Vitamin K per 1 pound, which is 79.4% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Avocados
Calcium54.4 mg
5.44%
Raw Avocados have 54.43104 mg of Calcium per 1 pound, which is 5.44% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.86 mg
96%
Raw Avocados have 0.8618248 mg of Copper per 1 pound, which is 96% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride31.8 μg
0.79%
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Raw Avocados have 31.75144 μg of Fluoride per 1 pound, which is 0.79% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years
Iron2.5 mg
31%
Raw Avocados have 2.494756 mg of Iron per 1 pound, which is 31% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium132 mg
31.3%
Raw Avocados have 131.54168 mg of Magnesium per 1 pound, which is 31.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.64 mg
28%
Raw Avocados have 0.64410064 mg of Manganese per 1 pound, which is 28% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus236 mg
33.7%
Raw Avocados have 235.86784 mg of Phosphorus per 1 pound, which is 33.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium2200 mg
64.7%
Raw Avocados have 2199.9212 mg of Potassium per 1 pound, which is 64.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium1.8 μg
3.3%
Raw Avocados have 1.814368 μg of Selenium per 1 pound, which is 3.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium31.8 mg
2.1%
Raw Avocados have 31.75144 mg of Sodium per 1 pound, which is 2.1% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc2.9 mg
26.4%
Raw Avocados have 2.9029888 mg of Zinc per 1 pound, which is 26.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water332 g
8.98%
Raw Avocados have 332.1654216 g of Water per 1 pound, which is 8.98% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 pound of Raw Avocados:
Minerals in 1 pound of Raw Avocados:
Macronutrients in 1 pound of Raw Avocados:



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