Avocado

Avocados, raw, Florida

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Full Nutrition Profile

Using default Daily Values from FDA.

Set personalized Daily Values

Nutrition Facts

Serving Size

1 cup, pureed (229.99999999999997g)

Amount per serving

Calories

276

% Daily Value *

Total Fat 23.1g

30%

Saturated Fat 4.5g

23%

Trans Fat 0g

Cholesterol 0mg

0%

Sodium 5mg

0%

Total Carbohydrate 18g

7%

Dietary Fiber 12.9g

46%

Total Sugars 5.6g

Protein 5.1g

Vitamin D 0 IU

0%

Calcium 23mg

2%

Iron 0mg

2%

Potassium 807mg

17%

*

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Detailed Nutrient Information

Vitamin C

44%

40 mg

Thiamin

4%

0.05 mg

Riboflavin

9%

0.12 mg

Niacin

10%

1.55 mg

Pantothenic Acid

43%

2.14 mg

Vitamin B6

11%

0.18 mg

Folate

80.5 mcg

Folic Acid

0 mcg

Food Folate

80.5 mcg

Fortified Folate

80.5 mcg

Choline

Betaine

Vitamin B12

0%

0 mcg

Added Vitamin B12

Biotin

Vitamin A

2%

16.1 mcg

Retinol

0 mcg

Beta Carotene

122 mcg

Alpha Carotene

62.1 mcg

Beta Cryptoxanthin

82.8 mcg

Vitamin A IU

6%

322 IU

Lycophene

Lutein and Zeaxanthin

Vitamin E

41%

6.12 mg

Added Vitamin E

Beta Tocopherol

0.18 mg

Gamma Tocopherol

0.9 mg

Delta Tocopherol

0 mg

Alpha Tocotreniol

0 mg

Beta Tocotreniol

0 mg

Gamma Tocotreniol

0 mg

Delta Tocotreniol

Vitamin D2 and D3

0 mcg

Vitamin D2

Vitamin D3

Vitamin D

0%

0 IU

Vitamin K

Dihydrophylloquinone

Menaquinone-4

Calcium

2%

23 mg

Iron

2%

0.39 mg

Magnesium

13%

55.2 mg

Phosphorus

7%

92 mg

Potassium

17%

807 mg

Sodium

0%

4.6 mg

Zinc

8%

0.92 mg

Copper

79%

0.72 mg

Manganese

10%

0.22 mg

Selenium

Fluoride

Iodine

Fat

30%

23.1 g

Saturated Fat

23%

4.51 g

Butyric Acid

Caproic Acid

Caprylic Acid

Capric Acid

Lauric Acid

Tridecylic Acid

Myristic Acid

Pentadecylic Acid

Palmitic Acid

4.38 g

Margaric Acid

Stearic Acid

0.13 g

Arachidic Acid

Behenic Acid

Lignoceric Acid

Monounsaturated Fat

12.7 g

Myristoleic Acid

Pentadecenoic Acid

Hexadec-9-enoic Acid

1.9 g

Palmitoleic Acid

Trans Hexadec 9 Enoic Acid

Heptadecylic Acid

Octadec-9-enoic Acid

10.8 g

Oleic Acid

Elaidic Acid

Vaccenic Acid

Gondoic Acid

Docos-13-enoic Acid

Erucic Acid

Brassidic Acid

Nervonic Acid

Polyunsaturated Fat

3.85 g

9,12-octadecadienoic Acid

3.63 g

Linoleic Acid

Conjugated Linoleic Acids (CLAs)

Linolelaidic Acid

9-trans-12-cis-Linoleic Acid

Trans Linoleic Acid

Linolenic Acid

0.22 g

Alpha Linolenic Acid (ALA)

Gamma Linolenic Acid (GLA)

Punicinic Acid

Paranaric Acid

Eicosadienoic Acid

Icosatrienioc Acid

Eicosatrienoic Acid (ETE)

Dihomo Gamma Linolenic Acid (DGLA)

Eicosatetraenoic Acid (ETA)

Arachidonic Acid (AA)

Eicosapentaenoic Acid (EPA)

Heneicosapentaenoic Acid (HPA)

Adrenic Acid (AdA)

Docosapentanoic Acid (DPA)

Docosahexanoic Acid (DHA)

Trans Fat

0 g

Trans Monoenoic Fat

Trans Polyenoic Fat

Cholesterol

0%

0 mg

Phytosterols

Stigmasterols

Campesterol

Beta Sitosterol

Protein

10%

5.13 g

Tryptophan

0.06 g

Threonine

0.19 g

Isoleucine

0.22 g

Leucine

0.37 g

Lysine

0.34 g

Methionine

0.1 g

Cystine

0.07 g

Phenylalanine

0.25 g

Tyrosine

0.12 g

Valine

0.28 g

Arginine

0.23 g

Histidine

0.13 g

Alanine

0.28 g

Aspartic Acid

0.61 g

Glutamic Acid

0.74 g

Glycine

0.27 g

Proline

0.25 g

Serine

0.29 g

Hydroxyproline

Carbohydrates

7%

18 g

Fibre

46%

12.9 g

Soluble Fibre

Insoluble Fibre

Sugar

5.57 g

Added Sugar

Sucrose

0 g

Glucose

4.99 g

Fructose

0.58 g

Lactose

0 g

Maltose

0 g

Galactose

Sugar Alcohols

Starch

Calories

276 kcal

Water

181 g

Ash

2.48 g

Theobromine

Caffeine

Alcohol

Serving Sizes

  • 1 cup, pureed (230g)
  • 1 NLEA Serving (50g)
  • 1 fruit without skin and seeds (304g)

Nutrient Sources

  • Excellent source of Pantothenic Acid
  • Excellent source of Vitamin E
  • Excellent source of Copper
  • Good source of Vitamin C
  • Good source of Potassium

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Profile of Protein in Item

Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page on them.

Protein Quality Score: 100%

Limiting Amino Acid: Leucine

  • Some foods that are a good source of Leucine include soy, hemp, meat, nuts, fish, and legumes.

100g of Avocado contains 2.2g of protein, which is about the same as 0.4 eggs, 0.1 chicken breasts, or 0.2 cups (43g) of black beans.

† - Not adjusted for digestibility. See the tables here for reference.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 5.1g per 1 cup, pureed

Excellent source of Fiber.


Profile of Fat in Item

Types of Fats

Moderate amount of Saturated Fat.


Zero Trans Fat.

Low in Cholesterol.

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