» Avocado

Avocado: detail

• Detailed name: Avocado, raw, all commercial varieties
• Select a Portion Size:
  10g20g30g40g50g75g100g125g140g (standard portion)150g175g200g250g300g400g500g
• Food Group: Fruits, Fruit Juices
• Source: Canadian Nutrient File
• Food suitable for Vegetarians and Vegans
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Avocado: Macro nutrients

Avocado: Macro nutrients, for a portion of 300g

Macro nutrients	recommended daily intakes by portion		for 100g	recommended	max
Food EnergyFood Energy		480kcal	160kcal	2070kcal	NR
ProteinsProteins		6g	2g	50g	180g
CarbohydrateCarbohydrate		26g	8.5g	230g	340g
LipidLipid		44g	15g	50g	80g
» Saturated fatSaturated fat		6.4g	2.1g	17g	27g
» Monounsaturated fatMonounsaturated fat		29g	9.8g	17g	27g
» Polyunsaturated fatPolyunsaturated fat		5.4g	1.8g	17g	27g
» » Omega 3Omega 3	NR
» » Omega 6Omega 6	NR
» CholesterolCholesterol		0mg	0mg	20mg	300mg
Dietary fiberDietary fiber		20g	6.7g	25g	NR
WaterWater		220g	73g	2700g	NR

Avocado: Vitamins

Avocado: Vitamins, for a portion of 300g

Vitamins	recommended daily intakes by portion		for 100g	recommended	max
Vitamin AVit. A		21µg	7µg	700µg	NR
» RetinolRetinol		0µg	0µg	700µg	3000µg
» beta-Carotenebeta-Carotene		186µg	62µg	2520µg	NR
ThiamineThiamine		0.2mg	0.067mg	1.1mg	NR
RiboflavinRiboflavin		0.39mg	0.13mg	1.1mg	NR
NiacinNiacin		6.5NE	2.2NE	14NE	NR
Pantothenic acidPantothenic acid		4.2mg	1.4mg	5mg	NR
Vitamin B6Vit. B6		0.77mg	0.26mg	1.3mg	100mg
Folic acidFolic acid		243µg	81µg	400µg	NR
Vitamin B12Vit. B12		0µg	0µg	2.4µg	NR
Vitamin CVit. C		30mg	10mg	75mg	2000mg
Vitamin DVit. D		0µg	0µg	5µg	NR
Vitamin EVit. E		6.2mg	2.1mg	15mg	NR
Vitamin KVit. K		63µg	21µg	90µg	NR

Avocado: Dietary minerals

Avocado: Dietary minerals, for a portion of 300g

Dietary minerals	recommended daily intakes by portion		for 100g	recommended	max
CalciumCalcium		36mg	12mg	1000mg	2500mg
CopperCopper		0.57mg	0.19mg	0.9mg	10mg
IronIron		1.7mg	0.55mg	18mg	45mg
MagnesiumMagnesium		87mg	29mg	320mg	NR
ManganeseManganese		0.43mg	0.14mg	1.8mg	11mg
PhosphorusPhosphorus		156mg	52mg	700mg	4000mg
PotassiumPotassium		1455mg	485mg	4700mg	NR
SeleniumSelenium		1.2µg	0.4µg	55µg	400µg
SodiumSodium		21mg	7mg	1500mg	2300mg
Salt (sodium equivalence)Salt		57mg	19mg	4100mg	4100mg
ZincZinc		1.9mg	0.64mg	8mg	40mg

Avocado: Essential amino acids

Avocado: Essential amino acids, for a portion of 300g

Essential amino acids	recommended daily intakes by portion		for 100g	recommended	max
HistidineHistidine		0.15g	0.049g	0.6g	NR
IsoleucineIsoleucine		0.25g	0.084g	1.2g	NR
LeucineLeucine		0.43g	0.14g	2.3g	NR
LysineLysine		0.4g	0.13g	1.8g	NR
MethionineMethionine		0.11g	0.038g	0.9g	NR
PhenylalaninePhenylalanine		0.29g	0.097g	1.5g	NR
ThreonineThreonine		0.22g	0.073g	0.9g	NR
TryptophanTryptophan		0.075g	0.025g	0.24g	NR
ValineValine		0.32g	0.11g	1.7g	NR

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