» 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 500g

Macro nutrients	recommended daily intakes by portion		for 100g	recommended	max
Food EnergyFood Energy		800kcal	160kcal	2070kcal	NR
ProteinsProteins		10g	2g	50g	180g
CarbohydrateCarbohydrate		43g	8.5g	230g	340g
LipidLipid		73g	15g	50g	80g
» Saturated fatSaturated fat		11g	2.1g	17g	27g
» Monounsaturated fatMonounsaturated fat		49g	9.8g	17g	27g
» Polyunsaturated fatPolyunsaturated fat		9.1g	1.8g	17g	27g
» » Omega 3Omega 3	NR
» » Omega 6Omega 6	NR
» CholesterolCholesterol		0mg	0mg	20mg	300mg
Dietary fiberDietary fiber		34g	6.7g	25g	NR
WaterWater		366g	73g	2700g	NR

Avocado: Vitamins

Avocado: Vitamins, for a portion of 500g

Vitamins	recommended daily intakes by portion		for 100g	recommended	max
Vitamin AVit. A		35µg	7µg	700µg	NR
» RetinolRetinol		0µg	0µg	700µg	3000µg
» beta-Carotenebeta-Carotene		310µg	62µg	2520µg	NR
ThiamineThiamine		0.34mg	0.067mg	1.1mg	NR
RiboflavinRiboflavin		0.65mg	0.13mg	1.1mg	NR
NiacinNiacin		11NE	2.2NE	14NE	NR
Pantothenic acidPantothenic acid		6.9mg	1.4mg	5mg	NR
Vitamin B6Vit. B6		1.3mg	0.26mg	1.3mg	100mg
Folic acidFolic acid		405µg	81µg	400µg	NR
Vitamin B12Vit. B12		0µg	0µg	2.4µg	NR
Vitamin CVit. C		50mg	10mg	75mg	2000mg
Vitamin DVit. D		0µg	0µg	5µg	NR
Vitamin EVit. E		10mg	2.1mg	15mg	NR
Vitamin KVit. K		105µg	21µg	90µg	NR

Avocado: Dietary minerals

Avocado: Dietary minerals, for a portion of 500g

Dietary minerals	recommended daily intakes by portion		for 100g	recommended	max
CalciumCalcium		60mg	12mg	1000mg	2500mg
CopperCopper		0.95mg	0.19mg	0.9mg	10mg
IronIron		2.8mg	0.55mg	18mg	45mg
MagnesiumMagnesium		145mg	29mg	320mg	NR
ManganeseManganese		0.71mg	0.14mg	1.8mg	11mg
PhosphorusPhosphorus		260mg	52mg	700mg	4000mg
PotassiumPotassium		2425mg	485mg	4700mg	NR
SeleniumSelenium		2µg	0.4µg	55µg	400µg
SodiumSodium		35mg	7mg	1500mg	2300mg
Salt (sodium equivalence)Salt		95mg	19mg	4100mg	4100mg
ZincZinc		3.2mg	0.64mg	8mg	40mg

Avocado: Essential amino acids

Avocado: Essential amino acids, for a portion of 500g

Essential amino acids	recommended daily intakes by portion		for 100g	recommended	max
HistidineHistidine		0.25g	0.049g	0.6g	NR
IsoleucineIsoleucine		0.42g	0.084g	1.2g	NR
LeucineLeucine		0.72g	0.14g	2.3g	NR
LysineLysine		0.66g	0.13g	1.8g	NR
MethionineMethionine		0.19g	0.038g	0.9g	NR
PhenylalaninePhenylalanine		0.49g	0.097g	1.5g	NR
ThreonineThreonine		0.37g	0.073g	0.9g	NR
TryptophanTryptophan		0.13g	0.025g	0.24g	NR
ValineValine		0.54g	0.11g	1.7g	NR

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