Nutrition Myths
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Avocado Nutrition Facts

NOTE: Although avocados are some of the healthiest foods on the planet, health benefits and safety of eating an avocado seed is is not as clear.  Read more on what science says by clicking on the above link.

Nutritional information for Avocado (per small avocado - 100g serving)

MACRO-NUTRIENTS
NutrientAmount% of RDA
for men
Rating
for men
% of RDA
for women
Rating
for women
Fiber (g)6.722.3Excellent26.8Excellent
Omega 3 (mg)1106.9-10-
Omega 6 (mg)16899.9-14.1Good
MICRO-NUTRIENTS (VITAMINS)
NutrientAmount% of RDA
for men
Rating
for men
% of RDA
for women
Rating
for women
Vitamin A (IU)1464.9-6.3-
Vitamin C (mg)1022.2Excellent22.2Excellent
Vitamin E (mg)2.121Excellent21Excellent
Vitamin K (mcg)2130Excellent30Excellent
Thiamin - B1 (mg)0.18.3-9.1-
Riboflavin - B2 (mg)0.17.7-9.1-
Niacin - B3 (mg)1.710.6Good12.1Good
Pantothenic Acid - B5 (mg)1.423.3Excellent35Excellent
Vitamin B6 (mg)0.323.1Excellent17.6Good
Vitamin B12 (mcg)00-0-
Folate (mcg)8120.3Excellent20.3Excellent
Choline (mg)14.22.6-3.3-
MICRO-NUTRIENTS (MINERALS)
NutrientAmount% of RDA
for men
Rating
for men
% of RDA
for women
Rating
for women
Calcium (mg)121.2-1.2-
Copper (mg)0.222.2Excellent22.2Excellent
Iron (mg)0.56.3-2.8-
Magnesium (mg)296.9-9.1-
Manganese (mg)0.14.3-5.6-
Phosphorus (mg)525.2-5.2-
Potassium (mg)48512.8Good17.3Good
Selenium (mcg)0.40.6-0.7-
Sodium (mg)70.5-0.5-
Zinc (mg)0.65.5-7.5-
For Table Legend & Data Sources Information click here.

Other nutritional information for Avocado (per small avocado - 100g serving)

Other informationAmountRating
Calories (Cal)160.9-
Kilojoules (kJ)673.2-
Glycemic Index (GI)--
Portion for GL (g)--
Glycemic Load (GL)--
Energy nutrientsAmount% of Energy
Total Carbs (g)8.512.8
Fat (g)14.782.2
Protein (g)25
For Table Legend & Data Sources Information click here.

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