#1: California Avocados×
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#2: Olive Oil×
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#3: Flax Seeds×
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Nutrition Comparison of California Avocados, Olive Oil, and Flax Seeds

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Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • California Avocados1 fruit, without skin and seed (x1)11% DV227 calories
  • Olive Oil1 tablespoon (x1)6% DV119 calories
  • Flax Seeds1 tbsp, ground (x1)2% DV37 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • California Avocados1 fruit, without skin and seed (x1)32% DV21g
  • Olive Oil1 tablespoon (x1)21% DV13.5g
  • Flax Seeds1 tbsp, ground (x1)5% DV3g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • California Avocados1 fruit, without skin and seed (x1)4% DV11.8g
  • Olive Oil1 tablespoon (x1)0% DV0g
  • Flax Seeds1 tbsp, ground (x1)1% DV2g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • California Avocados1 fruit, without skin and seed (x1)5% DV2.7g
  • Olive Oil1 tablespoon (x1)0% DV0g
  • Flax Seeds1 tbsp, ground (x1)3% DV1.3g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • California Avocados1 fruit, without skin and seed (x1)0% DV0mg
  • Olive Oil1 tablespoon (x1)0% DV0mg
  • Flax Seeds1 tbsp, ground (x1)0% DV0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • California Avocados1 fruit, without skin and seed (x1)37% DV9.2g
  • Olive Oil1 tablespoon (x1)0% DV0g
  • Flax Seeds1 tbsp, ground (x1)8% DV1.9g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • California Avocados1 fruit, without skin and seed (x1)1% DV0.4g
  • Olive Oil1 tablespoon (x1)0% DV0g
  • Flax Seeds1 tbsp, ground (x1)0% DV0.1g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • California Avocados1 fruit, without skin and seed (x1)5% DV0.8mg
  • Olive Oil1 tablespoon (x1)0% DV0.1mg
  • Flax Seeds1 tbsp, ground (x1)2% DV0.4mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • California Avocados1 fruit, without skin and seed (x1)1% DV17.7mg
  • Olive Oil1 tablespoon (x1)0% DV0.1mg
  • Flax Seeds1 tbsp, ground (x1)1% DV17.9mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • California Avocados1 fruit, without skin and seed (x1)15% DV689.5mg
  • Olive Oil1 tablespoon (x1)0% DV0.1mg
  • Flax Seeds1 tbsp, ground (x1)1% DV56.9mg
~ = missing data
 Macronutrients
Food ##1#2#3
Weight (g)136147
Calories
(%DV)
227
(11%)
119
(6%)
37
(2%)
Fat (g)
(%DV)
21
(32%)
13.5
(21%)
3
(5%)
Protein (g)
(%DV)
2.7
(5%)
0
(0%)
1.3
(3%)
Carbohydrates (g)
(%DV)
11.8
(4%)
0
(0%)
2
(1%)
Sugar (g)
(%DV)
0.4
(1%)
0
(0%)
0.1
(0%)
Fiber (g)
(%DV)
9.2
(37%)
0
(0%)
1.9
(8%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
2.9
(14%)
1.9
(9%)
0.3
(1%)
Net Carbs (g)2.500.1
Trans Fats (g)0~~
 Minerals
Food ##1#2#3
Weight (g)136147
Calcium (mg)
(%DV)
17.7
(1%)
0.1
(0%)
17.9
(1%)
Iron (mg)
(%DV)
0.8
(5%)
0.1
(0%)
0.4
(2%)
Potassium (mg)
(%DV)
689.5
(15%)
0.1
(0%)
56.9
(1%)
Magnesium (mg)
(%DV)
39.4
(9%)
0
(0%)
27.4
(7%)
Phosphorus (mg)
(%DV)
73.4
(6%)
0
(0%)
44.9
(4%)
Sodium (mg)
(%DV)
10.9
(0%)
0.3
(0%)
2.1
(0%)
Zinc (mg)
(%DV)
0.9
(8%)
0
(0%)
0.3
(3%)
Copper (mg)
(%DV)
0.2
(26%)
0
(0%)
0.1
(9%)
Manganese (mg)
(%DV)
0.2
(9%)
0
(0%)
0.2
(8%)
Selenium (μg)
(%DV)
0.5
(1%)
0
(0%)
1.8
(3%)
Fluoride (μg)~~~
 Vitamins
Food ##1#2#3
Weight (g)136147
Vitamin A, RAE (μg)
(%DV)
9.5
(1%)
0
(0%)
0
(0%)
Vitamin C (mg)
(%DV)
12
(13%)
0
(0%)
0
(0%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0.1
(9%)
0
(0%)
0.1
(10%)
Riboflavin (B2) (mg)
(%DV)
0.2
(15%)
0
(0%)
0
(1%)
Niacin (B3) (mg)
(%DV)
2.6
(16%)
0
(0%)
0.2
(1%)
Vitamin B5 (PA) (mg)
(%DV)
2
(40%)
0
(0%)
0.1
(1%)
Vitamin B6 (mg)
(%DV)
0.4
(23%)
0
(0%)
0
(2%)
Folate (B9) (μg)
(%DV)
121
(30%)
0
(0%)
6.1
(2%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
121
(30%)
0
(0%)
6.1
(2%)
Folate (DFE) (μg)
(%DV)
121
(30%)
0
(0%)
6.1
(2%)
Choline (mg)
(%DV)
19.3
(4%)
0
(0%)
5.5
(1%)
Retinol (μg)000
Vitamin A (IU)
(%DV)
199.9
(7%)
0
(0%)
0
(0%)
Beta Carotene (μg)
(%RDA)
85.7
(1%)
0
(0%)
0
(0%)
Alpha Carotene (μg)
(%RDA)
32.6
(0%)
0
(0%)
0
(0%)
Beta Crypt (μg)
(%RDA)
36.7
(0%)
0
(0%)
0
(0%)
Lycopene (μg)000
Lut + Zeaxan (μg)368.6045.6
Vitamin E (mg)
(%DV)
2.7
(18%)
1.9
(13%)
0
(0%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Ergocalciferol (D2) (μg)~~~
Cholecalciferol (D3) (μg)~
 
~
 
~
 
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
28.6
(24%)
8.1
(7%)
0.3
(0%)
Vitamin K1 (Dihydrophylloquinone) (μg)000
Menaquinone-4 (μg)~~~
 Other
Food ##1#2#3
Weight (g)136147
Water (g)98.400.5
Ash (g)200
Alcohol (g)~00
Caffeine (mg)~00
Theobromine (mg)~00
 Carbohydrates
Food ##1#2#3
Weight (g)136147
Sucrose (g)0.1~0.1
Glucose (g)0.1~0
Fructose (g)0.1~0
Lactose (g)0~0
Maltose (g)0~0
Galactose (g)0.1~0
Starch (g)0.1~~
 Fats
Food ##1#2#3
Weight (g)136147
Omega 3s (mg)
(%AI)
151
(9%)
103
(6%)
1597
(100%)
Omega 6s (mg)
(%AI)
2297
(14%)
1318
(8%)
414
(2%)
Omega 3 to Omega 6 Ratio0.07
 
0.08
 
3.86
 
Omega 6 to Omega 3 Ratio15.22
 
12.83
 
0.26
 
4:0 (mg)~00
6:0 (mg)~00
8:0 (mg)100
10:0 (mg)000
12:0 (mg)000
13:0 (mg)~~~
14:0 (mg)001
15:0 (mg)0~0
16:0 (mg)28221524152
17:0 (mg)031
18:0 (mg)6726493
20:0 (mg)0564
22:0 (mg)0174
24:0 (mg)002
Monosaturated Fats (mg)13327
 
9850
 
527
 
14:1 (mg)00~
15:1 (mg)0~~
16:1 undifferentiated (mg)9491692
16:1 c (mg)~~~
16:1 t (mg)~~~
17:1 (mg)1417~
18:1 undifferentiated (mg)123309621515
18:1 c (mg)~~~
18:1 t (mg)~~~
18:1-11 t (18:1t n-7) (mg)~
 
~
 
~
 
20:1 (mg)34425
22:1 undifferentiated (mg)0
 
0
 
1
 
22:1 c (mg)~~~
22:1 t (mg)~~~
24:1 c (mg)~~4
Polyunsaturated Fats (mg)2470
 
1421
 
2011
 
18:2 undifferentiated (mg)22771318413
18:2 n-6 c,c (mg)~~~
18:2 CLAs (mg)~~~
18:2 t,t (mg)~~~
18:2 i (mg)~~~
18:2 t not further defined (mg)~
 
~
 
~
 
18:3 undifferentiated (mg)1701031597
Alpha Linolenic Acid (ALA) (mg)151
 
~
 
~
 
18:3 n-6 c,c,c (mg)20~~
18:3i (mg)~~~
18:4 (mg)000
20:2 n-6 c,c (mg)0~0
20:3 undifferentiated (mg)22~~
20:3 n-3 (mg)~~~
20:3 n-6 (mg)~~~
20:4 undifferentiated (mg)0
 
0
 
0
 
20:4 n-6 (mg)~~~
Eicosapentaenoic Acid (EPA) (mg)0
 
0
 
0
 
21:5 (mg)~~~
22:4 (mg)~~~
Docosapentaenoic Acid (DPA) (mg)000
Docosahexaenoic Acid (DHA) (mg)0
 
0
 
0
 
Fatty acids, total trans-monoenoic (mg)~
 
~
 
~
 
Fatty acids, total trans-polyenoic (mg)~
 
~
 
~
 
Phytosterols (mg)~29.835~
Stigmasterol (mg)2.72~0.77
Campesterol (mg)6.8~3.15
Beta-sitosterol (mg)103~6
 Amino Acids
Food ##1#2#3
Weight (g)136147
Betaine (mg)100
Tryptophan (mg)
(%RDI)
34
(12%)
0
(0%)
21
(7%)
Threonine (mg)
(%RDI)
98
(9%)
0
(0%)
54
(5%)
Isoleucine (mg)
(%RDI)
113
(8%)
0
(0%)
63
(4%)
Leucine (mg)
(%RDI)
192
(7%)
0
(0%)
86
(3%)
Lysine (mg)
(%RDI)
175
(8%)
0
(0%)
60
(3%)
Methionine (mg)
(%RDI)
50
(7%)
0
(0%)
26
(4%)
Cystine (mg)
(%RDI)
37
(13%)
0
(0%)
24
(8%)
Phenylalanine (mg)
(%RDI)
129
(15%)
0
(0%)
67
(8%)
Tyrosine (mg)
(%RDI)
65
(7%)
0
(0%)
35
(4%)
Valine (mg)
(%RDI)
143
(8%)
0
(0%)
75
(4%)
Arginine (mg)1180135
Histidine (mg)
(%RDI)
65
(9%)
0
(0%)
33
(5%)
Alanine (mg)144065
Aspartic acid (mg)3160143
Glutamic acid (mg)3840283
Glycine (mg)139087
Proline (mg)131056
Serine (mg)152068
Hydroxyproline (mg)~~12

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.