Wise2Food

Avocados, Raw, All Commercial Varieties

Portion size 1 cup, cubes
  Calories 240
  Total Fat 21.99g
        Saturated Fat 3.189g
        Monounsaturated Fat 14.698g
        Polyunsaturated Fat 2.724g
  Cholesterol 0.000mg
  Sodium 10mg
  Total Carbohydrate 12.79g
        Sugars 0.99g
        Fiber 10.1g
  Protein 3g
  Vitamins
        Vitamin A 219 IU
        Vitamin C 15.0mg
        Vitamin B6 0.386mg
        Vitamin B12 0.00mcg
        Vitamin E 3.10mg
        Vitamin K 31.5mcg
        Thiamin 0.101mg
        Riboflavin 0.195mg
        Niacin 2.607mg
        Pantothenic acid 2.083mg
        Folate 122mcg
        Alpha-Carotene 36mcg
        Beta-Carotene 93mcg
        Lycopene 0mcg
        Lutein+Zeazanthin 406mcg
  Minerals
        Calcium 18.00mg
        Copper 0.285mg
        Iron 0.83mg
        Magnesium 44mg
        Manganese 0.213mg
        Phosphorus 78mg
        Potassium 728mg
        Selenium 0.6mcg
        Sodium 10mg
        Zinc 0.96mg

Portion size 1 cup, pureed
  Calories 368
  Total Fat 33.72g
        Saturated Fat 4.890g
        Monounsaturated Fat 22.538g
        Polyunsaturated Fat 4.177g
  Cholesterol 0.000mg
  Sodium 16mg
  Total Carbohydrate 19.62g
        Sugars 1.52g
        Fiber 15.4g
  Protein 5g
  Vitamins
        Vitamin A 336 IU
        Vitamin C 23.0mg
        Vitamin B6 0.591mg
        Vitamin B12 0.00mcg
        Vitamin E 4.76mg
        Vitamin K 48.3mcg
        Thiamin 0.154mg
        Riboflavin 0.299mg
        Niacin 3.997mg
        Pantothenic acid 3.195mg
        Folate 186mcg
        Alpha-Carotene 55mcg
        Beta-Carotene 143mcg
        Lycopene 0mcg
        Lutein+Zeazanthin 623mcg
  Minerals
        Calcium 27.60mg
        Copper 0.437mg
        Iron 1.27mg
        Magnesium 67mg
        Manganese 0.327mg
        Phosphorus 120mg
        Potassium 1116mg
        Selenium 0.9mcg
        Sodium 16mg
        Zinc 1.47mg

Portion size 1 cup, sliced
  Calories 234
  Total Fat 21.40g
        Saturated Fat 3.104g
        Monounsaturated Fat 14.307g
        Polyunsaturated Fat 2.651g
  Cholesterol 0.000mg
  Sodium 10mg
  Total Carbohydrate 12.45g
        Sugars 0.96g
        Fiber 9.8g
  Protein 3g
  Vitamins
        Vitamin A 213 IU
        Vitamin C 14.6mg
        Vitamin B6 0.375mg
        Vitamin B12 0.00mcg
        Vitamin E 3.02mg
        Vitamin K 30.7mcg
        Thiamin 0.098mg
        Riboflavin 0.190mg
        Niacin 2.537mg
        Pantothenic acid 2.028mg
        Folate 118mcg
        Alpha-Carotene 35mcg
        Beta-Carotene 91mcg
        Lycopene 0mcg
        Lutein+Zeazanthin 396mcg
  Minerals
        Calcium 17.52mg
        Copper 0.277mg
        Iron 0.80mg
        Magnesium 42mg
        Manganese 0.207mg
        Phosphorus 76mg
        Potassium 708mg
        Selenium 0.6mcg
        Sodium 10mg
        Zinc 0.93mg

Portion size 1 avocado, NS as to Florida or California
  Calories 322
  Total Fat 29.47g
        Saturated Fat 4.273g
        Monounsaturated Fat 19.696g
        Polyunsaturated Fat 3.650g
  Cholesterol 0.000mg
  Sodium 14mg
  Total Carbohydrate 17.15g
        Sugars 1.33g
        Fiber 13.5g
  Protein 4g
  Vitamins
        Vitamin A 293 IU
        Vitamin C 20.1mg
        Vitamin B6 0.517mg
        Vitamin B12 0.00mcg
        Vitamin E 4.16mg
        Vitamin K 42.2mcg
        Thiamin 0.135mg
        Riboflavin 0.261mg
        Niacin 3.493mg
        Pantothenic acid 2.792mg
        Folate 163mcg
        Alpha-Carotene 48mcg
        Beta-Carotene 125mcg
        Lycopene 0mcg
        Lutein+Zeazanthin 545mcg
  Minerals
        Calcium 24.12mg
        Copper 0.382mg
        Iron 1.11mg
        Magnesium 58mg
        Manganese 0.285mg
        Phosphorus 105mg
        Potassium 975mg
        Selenium 0.8mcg
        Sodium 14mg
        Zinc 1.29mg

Portion size 1 oz
  Calories 45
  Total Fat 4.16g
        Saturated Fat 0.603g
        Monounsaturated Fat 2.778g
        Polyunsaturated Fat 0.515g
  Cholesterol 0.000mg
  Sodium 2mg
  Total Carbohydrate 2.42g
        Sugars 0.19g
        Fiber 1.9g
  Protein 1g
  Vitamins
        Vitamin A 41 IU
        Vitamin C 2.8mg
        Vitamin B6 0.073mg
        Vitamin B12 0.00mcg
        Vitamin E 0.59mg
        Vitamin K 6.0mcg
        Thiamin 0.019mg
        Riboflavin 0.037mg
        Niacin 0.493mg
        Pantothenic acid 0.394mg
        Folate 23mcg
        Alpha-Carotene 7mcg
        Beta-Carotene 18mcg
        Lycopene 0mcg
        Lutein+Zeazanthin 77mcg
  Minerals
        Calcium 3.40mg
        Copper 0.054mg
        Iron 0.16mg
        Magnesium 8mg
        Manganese 0.040mg
        Phosphorus 15mg
        Potassium 137mg
        Selenium 0.1mcg
        Sodium 2mg
        Zinc 0.18mg

Portion size 1 lb
  Calories 726
  Total Fat 66.50g
        Saturated Fat 9.644g
        Monounsaturated Fat 44.448g
        Polyunsaturated Fat 8.237g
  Cholesterol 0.000mg
  Sodium 32mg
  Total Carbohydrate 38.69g
        Sugars 2.99g
        Fiber 30.4g
  Protein 9g
  Vitamins
        Vitamin A 662 IU
        Vitamin C 45.4mg
        Vitamin B6 1.166mg
        Vitamin B12 0.00mcg
        Vitamin E 9.39mg
        Vitamin K 95.3mcg
        Thiamin 0.304mg
        Riboflavin 0.590mg
        Niacin 7.884mg
        Pantothenic acid 6.301mg
        Folate 367mcg
        Alpha-Carotene 109mcg
        Beta-Carotene 281mcg
        Lycopene 0mcg
        Lutein+Zeazanthin 1229mcg
  Minerals
        Calcium 54.43mg
        Copper 0.862mg
        Iron 2.49mg
        Magnesium 132mg
        Manganese 0.644mg
        Phosphorus 236mg
        Potassium 2200mg
        Selenium 1.8mcg
        Sodium 32mg
        Zinc 2.90mg

Portion size 100 grams
  Calories 160
  Total Fat 14.66g
        Saturated Fat 2.126g
        Monounsaturated Fat 9.799g
        Polyunsaturated Fat 1.816g
  Cholesterol 0.000mg
  Sodium 7mg
  Total Carbohydrate 8.53g
        Sugars 0.66g
        Fiber 6.7g
  Protein 2g
  Vitamins
        Vitamin A 146 IU
        Vitamin C 10.0mg
        Vitamin B6 0.257mg
        Vitamin B12 0.00mcg
        Vitamin E 2.07mg
        Vitamin K 21.0mcg
        Thiamin 0.067mg
        Riboflavin 0.130mg
        Niacin 1.738mg
        Pantothenic acid 1.389mg
        Folate 81mcg
        Alpha-Carotene 24mcg
        Beta-Carotene 62mcg
        Lycopene 0mcg
        Lutein+Zeazanthin 271mcg
  Minerals
        Calcium 12.00mg
        Copper 0.190mg
        Iron 0.55mg
        Magnesium 29mg
        Manganese 0.142mg
        Phosphorus 52mg
        Potassium 485mg
        Selenium 0.4mcg
        Sodium 7mg
        Zinc 0.64mg



Disclaimer: The nutritional value of foods vary from time to time, region to region, and product to product. Also, manufacturers change their recipes from time to time and without notice. For these reasons the information provided on this site should be used only as a guide line and must not be considered authoritative.


Copyright 2005 Robert C. Pendleton, All rights reserved