Nutrients in 500 calories of Avocados

Raw Avocados (Persea americana).

Weight per 500 Calories

Avocados

313g

Raw Avocados has above average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

76%

19%

500 kcal ▼

Macro Nutrients

Avocados

Energy500 kcal

17.2%

Raw Avocados have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat46 g

47.2%

Raw Avocados have 45.8125 g of Fat per 500 calories, which is 47.2% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat6.64 g

20.8%

Raw Avocados have 6.64375 g of Saturated Fat per 500 calories, which is 20.8% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.39 g

24.4%

Raw Avocados have 0.390625 g of Omega 3 per 500 calories, which is 24.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 65.23 g

30.8%

Raw Avocados have 5.23125 g of Omega 6 per 500 calories, which is 30.8% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Avocados have 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate26.7 g

20.5%

Raw Avocados have 26.65625 g of Carbohydrate per 500 calories, which is 20.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2.06 g

2.84%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Avocados have 2.0625 g of Sugars per 500 calories, which is 2.84% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.38 g

0.52%

≤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 0.375 g of Fructose per 500 calories, which is 0.52% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose1.16 g

Raw Avocados have 1.15625 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.19 g

Raw Avocados have 0.1875 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber21 g

55%

Raw Avocados have 20.9375 g of Fiber per 500 calories, which is 55% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein6.25 g

11%

Raw Avocados have 6.25 g of Protein per 500 calories, which is 11% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Avocados

Vitamin A22 μg

2.43%

RAE, retinol activity equivalents

Raw Avocados have 21.875 μg of Vitamin A per 500 calories, which is 2.43% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B10.21 mg

17.4%

Thiamine

Raw Avocados have 0.209375 mg of Vitamin B1 per 500 calories, which is 17.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.41 mg

31.3%

Riboflavin

Raw Avocados have 0.40625 mg of Vitamin B2 per 500 calories, which is 31.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35.43 mg

34%

Niacin, nicotinic acid, niacinamide

Raw Avocados have 5.43125 mg of Vitamin B3 per 500 calories, which is 34% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B54.34 mg

87%

Pantothenic acid

Raw Avocados have 4.34375 mg of Vitamin B5 per 500 calories, which is 87% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.8 mg

61.8%

Pyridoxine

Raw Avocados have 0.803125 mg of Vitamin B6 per 500 calories, which is 61.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9253 μg

63.3%

Folates and Folic Acid

Raw Avocados have 253.125 μg of Vitamin B9 per 500 calories, which is 63.3% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Avocados have 0 μg of Vitamin B12 per 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C31.3 mg

34.7%

Ascorbic acid

Raw Avocados have 31.25 mg of Vitamin C per 500 calories, which is 34.7% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Avocados have 0 IU of Vitamin D per 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E6.47 mg

43%

Tocopherols and Tocotrienols

Raw Avocados have 6.46875 mg of Vitamin E per 500 calories, which is 43% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K65.6 μg

54.7%

Phytomenadione or phylloquinone

Raw Avocados have 65.625 μg of Vitamin K per 500 calories, which is 54.7% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Avocados

Calcium37.5 mg

3.75%

Raw Avocados have 37.5 mg of Calcium per 500 calories, which is 3.75% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.59 mg

66%

Raw Avocados have 0.59375 mg of Copper per 500 calories, which is 66% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride22 μg

0.55%

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

Raw Avocados have 21.875 μg of Fluoride per 500 calories, which is 0.55% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years

Iron1.7 mg

21.5%

Raw Avocados have 1.71875 mg of Iron per 500 calories, which is 21.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium91 mg

21.6%

Raw Avocados have 90.625 mg of Magnesium per 500 calories, which is 21.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.44 mg

19.3%

Raw Avocados have 0.44375 mg of Manganese per 500 calories, which is 19.3% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus163 mg

23.2%

Raw Avocados have 162.5 mg of Phosphorus per 500 calories, which is 23.2% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1516 mg

44.6%

Raw Avocados have 1515.625 mg of Potassium per 500 calories, which is 44.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.25 μg

2.27%

Raw Avocados have 1.25 μg of Selenium per 500 calories, which is 2.27% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium22 mg

1.46%

Raw Avocados have 21.875 mg of Sodium per 500 calories, which is 1.46% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2 mg

18%

Raw Avocados have 2 mg of Zinc per 500 calories, which is 18% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water229 g

6.2%

Raw Avocados have 228.84375 g of Water per 500 calories, which is 6.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Avocados:

500 calories of Avocados has outstanding amounts of Vitamin B5.
It is an excellent source of Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K.
It also has a good amount of Vitamin B1.
This fruit has some Vitamin A.
It has no Vitamin B12 and Vitamin D.

Minerals in 500 calories of Raw Avocados:

500 calories of Avocados is an excellent source of Copper, Iron, Magnesium, Phosphorus and Potassium.
It has a good amount of Manganese and Zinc.
It also has some Calcium.
While 500 calories of product has trace amounts of Selenium and Sodium, it has no Fluoride.

Macronutrients in 500 calories of Raw Avocados:

500 calories of Avocados is an excellent source of Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate and Fiber.
It has a good amount of Protein.
It also has some Sugars.
It has no Fructose, Glucose and Sucrose.

Compare Raw Avocados with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 500 calories of Avocados

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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