Nutritional Information for Avocados, raw, California
1.000 cup, pureed , 1.000 fruit, without skin and seed , 1.000 NLEA serving
| Nutrient | Value | Daily Recommendation | Potential |
| Size | 1.000 cup, pureed 230.0 grams |
Max fiber at 5 servings. |
| Protein | 4.51 g |
8.05% |
41% |
| Total lipid (fat) | 35.44 g |
118.13% |
604% |
| Carbohydrate, by difference | 19.87 g |
6.62% |
34% |
| Energy (Calories) | 384.10 kcal |
19.21% |
98% |
| Fiber, total dietary | 15.64 g |
41.16% |
211% |
| Calcium, Ca | 29.90 mg |
2.99% |
15% |
| Iron, Fe | 1.40 mg |
17.5% |
90% |
| Magnesium, Mg | 66.70 mg |
16.68% |
85% |
| Phosphorus, P | 124.20 mg |
17.74% |
91% |
| Potassium, K | 1166.10 mg |
24.81% |
127% |
| Sodium, Na | 18.40 mg |
1.23% |
6% |
| Zinc, Zn | 1.56 mg |
14.18% |
73% |
| Manganese, Mn | 0.34 mg |
14.78% |
76% |
| Selenium, Se | 0.92 mcg |
1.67% |
9% |
| Vitamin A, IU | 338.10 IU |
11.27% |
58% |
| Vitamin E (alpha-tocopherol) | 4.53 mg |
30.2% |
154% |
| Vitamin D (D2 + D3) | 0.00 mcg |
0% |
0% |
| Vitamin C, total ascorbic acid | 20.24 mg |
22.49% |
115% |
| Thiamin | 0.17 mg |
14.17% |
72% |
| Riboflavin | 0.33 mg |
25.38% |
130% |
| Niacin | 4.40 mg |
27.5% |
141% |
| Pantothenic acid | 3.36 mg |
67.2% |
344% |
| Vitamin B-6 | 0.66 mg |
50.77% |
260% |
| Folate, total | 204.70 mcg |
51.18% |
262% |
| Vitamin B-12 | 0.00 mcg |
0% |
0% |
| Choline, total | 32.66 mg |
5.94% |
30% |
| Vitamin K (phylloquinone) | 48.30 mcg |
40.25% |
206% |
| Omega 6 | 3.85 g |
24.76% |
127% |
| Omega 3 | 0.29 g |
13.06% |
67% |
| Ash | 3.82 g |
|
|
| Starch | 0.25 g |
|
|
| Sucrose | 0.14 g |
|
|
| Glucose (dextrose) | 0.18 g |
|
|
| Fructose | 0.18 g |
|
|
| Lactose | 0.00 g |
|
|
| Maltose | 0.00 g |
|
|
| Water | 166.36 g |
|
|
| Energy | 1603.10 kJ |
|
|
| Sugars, total | 0.69 g |
|
|
| Galactose | 0.18 g |
|
|
| Copper, Cu | 0.39 mg |
|
|
| Retinol | 0.00 mcg |
|
|
| Vitamin A, RAE | 16.10 mcg_RAE |
|
|
| Carotene, beta | 144.90 mcg |
|
|
| Carotene, alpha | 55.20 mcg |
|
|
| Vitamin D | 0.00 IU |
|
|
| Cryptoxanthin, beta | 62.10 mcg |
|
|
| Lycopene | 0.00 mcg |
|
|
| Lutein + zeaxanthin | 623.30 mcg |
|
|
| Tocopherol, beta | 0.09 mg |
|
|
| Tocopherol, gamma | 0.74 mg |
|
|
| Tocopherol, delta | 0.05 mg |
|
|
| Folic acid | 0.00 mcg |
|
|
| Folate, food | 204.70 mcg |
|
|
| Folate, DFE | 204.70 mcg_DFE |
|
|
| Betaine | 1.61 mg |
|
|
| Tryptophan | 0.06 g |
|
|
| Threonine | 0.17 g |
|
|
| Isoleucine | 0.19 g |
|
|
| Leucine | 0.32 g |
|
|
| Lysine | 0.30 g |
|
|
| Methionine | 0.09 g |
|
|
| Cystine | 0.06 g |
|
|
| Phenylalanine | 0.52 g |
|
|
| Tyrosine | 0.11 g |
|
|
| Valine | 0.24 g |
|
|
| Arginine | 0.20 g |
|
|
| Histidine | 0.11 g |
|
|
| Alanine | 0.24 g |
|
|
| Aspartic acid | 0.53 g |
|
|
| Glutamic acid | 0.65 g |
|
|
| Glycine | 0.23 g |
|
|
| Proline | 0.22 g |
|
|
| Serine | 0.26 g |
|
|
| Cholesterol | 0.00 mg |
|
|
| Fatty acids, total saturated | 4.89 g |
|
|
| Stigmasterol | 4.60 mg |
|
|
| Campesterol | 11.50 mg |
|
|
| Beta-sitosterol | 174.80 mg |
|
|
| Fatty acids, total monounsaturated | 22.54 g |
|
|
| Fatty acids, total polyunsaturated | 4.18 g |
|
|
| Nutrient | Value | Daily Recommendation | Potential |
| Size | 1.000 fruit, without skin and seed 136.0 grams |
Max fiber at 8 servings. |
| Protein | 2.67 g |
4.77% |
41% |
| Total lipid (fat) | 20.96 g |
69.87% |
604% |
| Carbohydrate, by difference | 11.75 g |
3.92% |
34% |
| Energy (Calories) | 227.12 kcal |
11.36% |
98% |
| Fiber, total dietary | 9.25 g |
24.34% |
211% |
| Calcium, Ca | 17.68 mg |
1.77% |
15% |
| Iron, Fe | 0.83 mg |
10.38% |
90% |
| Magnesium, Mg | 39.44 mg |
9.86% |
85% |
| Phosphorus, P | 73.44 mg |
10.49% |
91% |
| Potassium, K | 689.52 mg |
14.67% |
127% |
| Sodium, Na | 10.88 mg |
0.73% |
6% |
| Zinc, Zn | 0.92 mg |
8.36% |
72% |
| Manganese, Mn | 0.20 mg |
8.7% |
75% |
| Selenium, Se | 0.54 mcg |
0.98% |
8% |
| Vitamin A, IU | 199.92 IU |
6.66% |
58% |
| Vitamin E (alpha-tocopherol) | 2.68 mg |
17.87% |
155% |
| Vitamin D (D2 + D3) | 0.00 mcg |
0% |
0% |
| Vitamin C, total ascorbic acid | 11.97 mg |
13.3% |
115% |
| Thiamin | 0.10 mg |
8.33% |
72% |
| Riboflavin | 0.19 mg |
14.62% |
126% |
| Niacin | 2.60 mg |
16.25% |
141% |
| Pantothenic acid | 1.99 mg |
39.8% |
344% |
| Vitamin B-6 | 0.39 mg |
30% |
259% |
| Folate, total | 121.04 mcg |
30.26% |
262% |
| Vitamin B-12 | 0.00 mcg |
0% |
0% |
| Choline, total | 19.31 mg |
3.51% |
30% |
| Vitamin K (phylloquinone) | 28.56 mcg |
23.8% |
206% |
| Omega 6 | 2.28 g |
14.66% |
127% |
| Omega 3 | 0.17 g |
7.66% |
66% |
| Ash | 2.26 g |
|
|
| Starch | 0.15 g |
|
|
| Sucrose | 0.08 g |
|
|
| Glucose (dextrose) | 0.11 g |
|
|
| Fructose | 0.11 g |
|
|
| Lactose | 0.00 g |
|
|
| Maltose | 0.00 g |
|
|
| Water | 98.37 g |
|
|
| Energy | 947.92 kJ |
|
|
| Sugars, total | 0.41 g |
|
|
| Galactose | 0.11 g |
|
|
| Copper, Cu | 0.23 mg |
|
|
| Retinol | 0.00 mcg |
|
|
| Vitamin A, RAE | 9.52 mcg_RAE |
|
|
| Carotene, beta | 85.68 mcg |
|
|
| Carotene, alpha | 32.64 mcg |
|
|
| Vitamin D | 0.00 IU |
|
|
| Cryptoxanthin, beta | 36.72 mcg |
|
|
| Lycopene | 0.00 mcg |
|
|
| Lutein + zeaxanthin | 368.56 mcg |
|
|
| Tocopherol, beta | 0.05 mg |
|
|
| Tocopherol, gamma | 0.44 mg |
|
|
| Tocopherol, delta | 0.03 mg |
|
|
| Folic acid | 0.00 mcg |
|
|
| Folate, food | 121.04 mcg |
|
|
| Folate, DFE | 121.04 mcg_DFE |
|
|
| Betaine | 0.95 mg |
|
|
| Tryptophan | 0.03 g |
|
|
| Threonine | 0.10 g |
|
|
| Isoleucine | 0.11 g |
|
|
| Leucine | 0.19 g |
|
|
| Lysine | 0.18 g |
|
|
| Methionine | 0.05 g |
|
|
| Cystine | 0.04 g |
|
|
| Phenylalanine | 0.31 g |
|
|
| Tyrosine | 0.07 g |
|
|
| Valine | 0.14 g |
|
|
| Arginine | 0.12 g |
|
|
| Histidine | 0.07 g |
|
|
| Alanine | 0.14 g |
|
|
| Aspartic acid | 0.32 g |
|
|
| Glutamic acid | 0.38 g |
|
|
| Glycine | 0.14 g |
|
|
| Proline | 0.13 g |
|
|
| Serine | 0.15 g |
|
|
| Cholesterol | 0.00 mg |
|
|
| Fatty acids, total saturated | 2.89 g |
|
|
| Stigmasterol | 2.72 mg |
|
|
| Campesterol | 6.80 mg |
|
|
| Beta-sitosterol | 103.36 mg |
|
|
| Fatty acids, total monounsaturated | 13.33 g |
|
|
| Fatty acids, total polyunsaturated | 2.47 g |
|
|
| Nutrient | Value | Daily Recommendation | Potential |
| Size | 1.000 NLEA serving 30.0 grams |
Max fiber at 39 servings. |
| Protein | 0.59 g |
1.05% |
41% |
| Total lipid (fat) | 4.62 g |
15.4% |
604% |
| Carbohydrate, by difference | 2.59 g |
0.86% |
34% |
| Energy (Calories) | 50.10 kcal |
2.51% |
98% |
| Fiber, total dietary | 2.04 g |
5.37% |
211% |
| Calcium, Ca | 3.90 mg |
0.39% |
15% |
| Iron, Fe | 0.18 mg |
2.25% |
88% |
| Magnesium, Mg | 8.70 mg |
2.18% |
85% |
| Phosphorus, P | 16.20 mg |
2.31% |
91% |
| Potassium, K | 152.10 mg |
3.24% |
127% |
| Sodium, Na | 2.40 mg |
0.16% |
6% |
| Zinc, Zn | 0.20 mg |
1.82% |
71% |
| Manganese, Mn | 0.04 mg |
1.74% |
68% |
| Selenium, Se | 0.12 mcg |
0.22% |
9% |
| Vitamin A, IU | 44.10 IU |
1.47% |
58% |
| Vitamin E (alpha-tocopherol) | 0.59 mg |
3.93% |
154% |
| Vitamin D (D2 + D3) | 0.00 mcg |
0% |
0% |
| Vitamin C, total ascorbic acid | 2.64 mg |
2.93% |
115% |
| Thiamin | 0.02 mg |
1.67% |
65% |
| Riboflavin | 0.04 mg |
3.08% |
121% |
| Niacin | 0.57 mg |
3.56% |
140% |
| Pantothenic acid | 0.44 mg |
8.8% |
345% |
| Vitamin B-6 | 0.09 mg |
6.92% |
271% |
| Folate, total | 26.70 mcg |
6.68% |
262% |
| Vitamin B-12 | 0.00 mcg |
0% |
0% |
| Choline, total | 4.26 mg |
0.77% |
30% |
| Vitamin K (phylloquinone) | 6.30 mcg |
5.25% |
206% |
| Omega 6 | 0.50 g |
3.22% |
126% |
| Omega 3 | 0.04 g |
1.8% |
71% |
| Ash | 0.50 g |
|
|
| Starch | 0.03 g |
|
|
| Sucrose | 0.02 g |
|
|
| Glucose (dextrose) | 0.02 g |
|
|
| Fructose | 0.02 g |
|
|
| Lactose | 0.00 g |
|
|
| Maltose | 0.00 g |
|
|
| Water | 21.70 g |
|
|
| Energy | 209.10 kJ |
|
|
| Sugars, total | 0.09 g |
|
|
| Galactose | 0.02 g |
|
|
| Copper, Cu | 0.05 mg |
|
|
| Retinol | 0.00 mcg |
|
|
| Vitamin A, RAE | 2.10 mcg_RAE |
|
|
| Carotene, beta | 18.90 mcg |
|
|
| Carotene, alpha | 7.20 mcg |
|
|
| Vitamin D | 0.00 IU |
|
|
| Cryptoxanthin, beta | 8.10 mcg |
|
|
| Lycopene | 0.00 mcg |
|
|
| Lutein + zeaxanthin | 81.30 mcg |
|
|
| Tocopherol, beta | 0.01 mg |
|
|
| Tocopherol, gamma | 0.10 mg |
|
|
| Tocopherol, delta | 0.01 mg |
|
|
| Folic acid | 0.00 mcg |
|
|
| Folate, food | 26.70 mcg |
|
|
| Folate, DFE | 26.70 mcg_DFE |
|
|
| Betaine | 0.21 mg |
|
|
| Tryptophan | 0.01 g |
|
|
| Threonine | 0.02 g |
|
|
| Isoleucine | 0.02 g |
|
|
| Leucine | 0.04 g |
|
|
| Lysine | 0.04 g |
|
|
| Methionine | 0.01 g |
|
|
| Cystine | 0.01 g |
|
|
| Phenylalanine | 0.07 g |
|
|
| Tyrosine | 0.01 g |
|
|
| Valine | 0.03 g |
|
|
| Arginine | 0.03 g |
|
|
| Histidine | 0.01 g |
|
|
| Alanine | 0.03 g |
|
|
| Aspartic acid | 0.07 g |
|
|
| Glutamic acid | 0.08 g |
|
|
| Glycine | 0.03 g |
|
|
| Proline | 0.03 g |
|
|
| Serine | 0.03 g |
|
|
| Cholesterol | 0.00 mg |
|
|
| Fatty acids, total saturated | 0.64 g |
|
|
| Stigmasterol | 0.60 mg |
|
|
| Campesterol | 1.50 mg |
|
|
| Beta-sitosterol | 22.80 mg |
|
|
| Fatty acids, total monounsaturated | 2.94 g |
|
|
| Fatty acids, total polyunsaturated | 0.54 g |
|
|