Nutrients in 100 grams of Avocados

Raw Avocados (Persea americana).

Macros Ratio

Protein Fat Carbs

76%

19%

100 g ▼

Macro Nutrients

Avocados

Energy160 kcal

5.5%

Raw Avocados have 160 kcal of Energy per 100 grams, which is 5.5% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat14.7 g

15%

Raw Avocados have 14.66 g of Fat per 100 grams, which is 15% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat2.13 g

6.64%

Raw Avocados have 2.126 g of Saturated Fat per 100 grams, which is 6.64% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.13 g

7.8%

Raw Avocados have 0.125 g of Omega 3 per 100 grams, which is 7.8% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.67 g

9.85%

Raw Avocados have 1.674 g of Omega 6 per 100 grams, which is 9.85% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Avocados have 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate8.53 g

6.56%

Raw Avocados have 8.53 g of Carbohydrate per 100 grams, which is 6.56% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.66 g

0.91%

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

Raw Avocados have 0.66 g of Sugars per 100 grams, which is 0.91% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.12 g

0.17%

≤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 0.12 g of Fructose per 100 grams, which is 0.17% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.37 g

Raw Avocados have 0.37 g of Glucose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.06 g

Raw Avocados have 0.06 g of Sucrose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber6.7 g

17.6%

Raw Avocados have 6.7 g of Fiber per 100 grams, which is 17.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein2 g

3.57%

Raw Avocados have 2 g of Protein per 100 grams, which is 3.57% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years

Vitamins

Avocados

Vitamin A7 μg

0.78%

RAE, retinol activity equivalents

Raw Avocados have 7 μg of Vitamin A per 100 grams, which is 0.78% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years

Vitamin B10.067 mg

5.6%

Thiamine

Raw Avocados have 0.067 mg of Vitamin B1 per 100 grams, which is 5.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years

Vitamin B20.13 mg

10%

Riboflavin

Raw Avocados have 0.13 mg of Vitamin B2 per 100 grams, which is 10% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B31.74 mg

11%

Niacin, nicotinic acid, niacinamide

Raw Avocados have 1.738 mg of Vitamin B3 per 100 grams, which is 11% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years

Vitamin B51.4 mg

27.8%

Pantothenic acid

Raw Avocados have 1.39 mg of Vitamin B5 per 100 grams, which is 27.8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years

Vitamin B60.26 mg

19.8%

Pyridoxine

Raw Avocados have 0.257 mg of Vitamin B6 per 100 grams, which is 19.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B981 μg

20.3%

Folates and Folic Acid

Raw Avocados have 81 μg of Vitamin B9 per 100 grams, which is 20.3% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years

Vitamin C10 mg

11%

Ascorbic acid

Raw Avocados have 10 mg of Vitamin C per 100 grams, which is 11% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years

Vitamin E2.07 mg

13.8%

Tocopherols and Tocotrienols

Raw Avocados have 2.07 mg of Vitamin E per 100 grams, which is 13.8% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K21 μg

17.5%

Phytomenadione or phylloquinone

Raw Avocados have 21 μg of Vitamin K per 100 grams, which is 17.5% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Avocados

Calcium12 mg

1.2%

Raw Avocados have 12 mg of Calcium per 100 grams, which is 1.2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.19 mg

21%

Raw Avocados have 0.19 mg of Copper per 100 grams, which is 21% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride7 μg

0.18%

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

Raw Avocados have 7 μg of Fluoride per 100 grams, which is 0.18% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years

Iron0.55 mg

6.88%

Raw Avocados have 0.55 mg of Iron per 100 grams, which is 6.88% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium29 mg

6.9%

Raw Avocados have 29 mg of Magnesium per 100 grams, which is 6.9% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.14 mg

6.17%

Raw Avocados have 0.142 mg of Manganese per 100 grams, which is 6.17% 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

Phosphorus52 mg

7.43%

Raw Avocados have 52 mg of Phosphorus per 100 grams, which is 7.43% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium485 mg

14.3%

Raw Avocados have 485 mg of Potassium per 100 grams, which is 14.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.4 μg

0.73%

Raw Avocados have 0.4 μg of Selenium per 100 grams, which is 0.73% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium7 mg

0.47%

Raw Avocados have 7 mg of Sodium per 100 grams, which is 0.47% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.64 mg

5.8%

Raw Avocados have 0.64 mg of Zinc per 100 grams, which is 5.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water73.2 g

1.98%

Raw Avocados have 73.23 g of Water per 100 grams, which is 1.98% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 grams of Raw Avocados:
100 grams of Avocados is an excellent source of Vitamin B5 and Vitamin B9. It has a good amount of Vitamin B2, Vitamin B3, Vitamin B6, Vitamin C, Vitamin E and Vitamin K. It also has some Vitamin B1. While 100 grams of product has trace amounts of Vitamin A, it has no Vitamin B12 and Vitamin D.

Minerals in 100 grams of Raw Avocados:
100 grams of Avocados is an excellent source of Copper. It has a good amount of Phosphorus and Potassium. It also has some Iron, Magnesium, Manganese and Zinc. While 100 grams of product has trace amounts of Calcium and Selenium, it has no Fluoride and Sodium.

Macronutrients in 100 grams of Raw Avocados:
100 grams of Avocados has a good amount of Fat, Omega 3, Omega 6 and Fiber. It has some Saturated Fat, Carbohydrate and Protein. While 100 grams of product has trace amounts of Sugars, it has no Fructose, Glucose and Sucrose.

Compare Raw Avocados with:

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Food Info

Nutrients in 100 grams of Avocados

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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