Saturday, March 14

    Avocados, raw, all commercial varieties

    Nutritional value of Avocados, raw, all commercial varieties
    Serving Size: 1 cup,150 g

    Calories 240 Kcal. Calories from Fat  197.91Kcal.

     

    Proximity Amount % DV
    Water 109.84 g N/D
    Energy 240 Kcal N/D
    Energy 1005 kJ N/D
    Protein 3 g 6.00%
    Total Fat (lipid) 21.99 g 62.83%
    Ash 2.37 g N/D
    Carbohydrate 12.79 g 9.84%
    Total dietary Fiber 10.1 g 26.58%
    Total Sugars 0.99 g N/D
    Sucrose 0.09 g N/D
    Glucose (dextrose) 0.56 g N/D
    Fructose 0.18 g N/D
    Galactose 0.15 g N/D
    Starch 0.17 g N/D

     
    Minerals Amount % DV
    Calcium, Ca 18 mg 1.80%
    Iron, Fe 0.82 mg 10.25%
    Magnesium, Mg 44 mg 10.48%
    Phosphorus, P 78 mg 11.14%
    Potassium, K 728 mg 15.49%
    Sodium, Na 10 mg 0.67%
    Zinc, Zn 0.96 mg 8.73%
    Copper, Cu 0.285 mg 31.67%
    Manganese, Mn 0.213 mg 9.26%
    Selenium, Se 0.6 µg 1.09%
    Fluoride 10.5 µg 0.26%


     
    Vitamins Amount % DV
    Water soluble Vitamins
    Vitamin B1 (Thiamin) 0.101 mg 8.42%
    Vitamin B2 (Riboflavin) 0.195 mg 15.00%
    Vitamin B3 (Niacin) 2.607 mg 16.29%
    Vitamin B5 (Pantothenic acid) 2.083 mg 41.66%
    Vitamin B6 (Pyridoxine) 0.386 mg 29.69%
    Vitamin B9 (Folate) 122 µg 30.50%
    Folate, food 122 µg N/D
    Folate, DEF 122 µg N/D
    Choline 21.3 mg 3.87%
    Vitamin C (Ascorbic acid) 15 mg 16.67%
    Fat soluble Vitamins
    Vitamin A, RAE 10 µg 1.43%
    Vitamin A, IU 219 IU N/D
    Beta Carotene 93 µg N/D
    Alpha Carotene 36 µg N/D
    Beta Cryptoxanthin 42 µg N/D
    Betaine 1.1 mg N/D
    Lutein + zeaxanthin 406 µg N/D
    Vitamin E (alpha-tocopherol) 3.1 mg 20.67%
    Tocopherol, beta 0.07 mg N/D
    Tocopherol, gamma 0.49 mg N/D
    Tocopherol, delta 0.03 mg N/D
    Vitamin K (phylloquinone) 31.5 µg 26.25%

     
    Lipids Amount % DV
    Fatty acids, total saturated 3.189 g N/D
    Caprylic acid 8:00 (octanoic acid)  0.002 g N/D
    Palmitic acid 16:00 (Hexadecanoic acid) 3.112 g N/D
    Stearic acid 18:00 (Octadecanoic acid) 0.074 g N/D
    Fatty acids, total monounsaturated 14.698 g N/D
    Palmitoleic acid 16:1 (hexadecenoic acid) 1.047 g N/D
    Heptadecenoic acid 17:1 0.015 g N/D
    Oleic acid 18:1 (octadecenoic acid) 13.599 g N/D
    Gadoleic acid 20:1 (eicosenoic acid) 0.037 g N/D
    Fatty acids, total polyunsaturated 2.724 g N/D
    Linoleic acid 18:2 (octadecadienoic acid) 2.511 g N/D
    Linolenic acid 18:3 (Octadecatrienoic acid) 0.188 g N/D
    18:3 n-3 c,c,c (ALA) 0.166 g N/D
    18:3 n-6 c,c,c 0.022 g N/D
    20:3 undifferentiated 0.024 g N/D
    Stigmasterol 3 mg N/D
    Campesterol 8 mg N/D
    Beta-sitosterol 114 mg N/D

     
    Amino acids Amount % DV
    Tryptophan 0.037 g 8.41%
    Threonine 0.109 g 6.19%
    Isoleucine 0.126 g 7.54%
    Leucine 0.214 g 5.79%
    Lysine 0.198 g 5.92%
    Methionine 0.057 g N/D
    Cystine 0.041 g N/D
    Phenylalanine 0.146 g N/D
    Tyrosine 0.074 g N/D
    Valine 0.161 g 7.62%
    Arginine 0.132 g N/D
    Histidine 0.074 g 6.01%
    Alanine 0.164 g N/D
    Aspartic acid 0.354 g N/D
    Glutamic acid 0.43 g N/D
    Glycine 0.156 g N/D
    Proline 0.147 g N/D
    Serine 0.171 g N/D

     
    Others Amount % DV
    Anthocyanidins    
    Cyanidin 0.49 mg N/D
    Flavan-3-ols    
    (-)-Epicatechin 0.6 mg N/D
    (-)-Epigallocatechin 3-gallate 0.2 mg N/D
    Proanthocyanidin    
    Proanthocyanidin dimers 1.8 mg N/D
    Proanthocyanidin trimers 1.7 mg N/D
    Proanthocyanidin 4-6mers 5 mg N/D
    Proanthocyanidin 7-10mers 0.8 mg N/D

    *Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by a U.S. Department of Agriculture. They are not healthbenefitstimes.com recommendations. Calculations are based on average age of 19 to 50 years and weighs 194 lbs.