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#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

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • California Avocados1 cup, pureed (x1)19% DV384 calories
  • Olive Oil1 tablespoon (x1)6% DV119 calories
  • Flax Seeds1 tbsp, whole (x1)3% DV55 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • California Avocados1 cup, pureed (x1)55% DV35.4g
  • Olive Oil1 tablespoon (x1)21% DV13.5g
  • Flax Seeds1 tbsp, whole (x1)7% DV4.3g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • California Avocados1 cup, pureed (x1)7% DV19.9g
  • Olive Oil1 tablespoon (x1)0% DV0g
  • Flax Seeds1 tbsp, whole (x1)1% DV3g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • California Avocados1 cup, pureed (x1)9% DV4.5g
  • Olive Oil1 tablespoon (x1)0% DV0g
  • Flax Seeds1 tbsp, whole (x1)4% DV1.9g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • California Avocados1 cup, pureed (x1)0% DV0mg
  • Olive Oil1 tablespoon (x1)0% DV0mg
  • Flax Seeds1 tbsp, whole (x1)0% DV0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • California Avocados1 cup, pureed (x1)63% DV15.6g
  • Olive Oil1 tablespoon (x1)0% DV0g
  • Flax Seeds1 tbsp, whole (x1)11% DV2.8g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • California Avocados1 cup, pureed (x1)1% DV0.7g
  • Olive Oil1 tablespoon (x1)0% DV0g
  • Flax Seeds1 tbsp, whole (x1)0% DV0.2g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • California Avocados1 cup, pureed (x1)8% DV1.4mg
  • Olive Oil1 tablespoon (x1)0% DV0.1mg
  • Flax Seeds1 tbsp, whole (x1)3% DV0.6mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • California Avocados1 cup, pureed (x1)2% DV29.9mg
  • Olive Oil1 tablespoon (x1)0% DV0.1mg
  • Flax Seeds1 tbsp, whole (x1)2% DV26.3mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • California Avocados1 cup, pureed (x1)25% DV1166.1mg
  • Olive Oil1 tablespoon (x1)0% DV0.1mg
  • Flax Seeds1 tbsp, whole (x1)2% DV83.7mg
~ = missing data
 Macronutrients
Food ##1#2#3
Weight (g)2301410
Calories
(%DV)
384
(19%)
119
(6%)
55
(3%)
Fat (g)
(%DV)
35.4
(55%)
13.5
(21%)
4.3
(7%)
Protein (g)
(%DV)
4.5
(9%)
0
(0%)
1.9
(4%)
Carbohydrates (g)
(%DV)
19.9
(7%)
0
(0%)
3
(1%)
Sugar (g)
(%DV)
0.7
(1%)
0
(0%)
0.2
(0%)
Fiber (g)
(%DV)
15.6
(63%)
0
(0%)
2.8
(11%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
4.9
(24%)
1.9
(9%)
0.4
(2%)
Net Carbs (g)4.200.2
Trans Fats (g)0~~
 Minerals
Food ##1#2#3
Weight (g)2301410
Calcium (mg)
(%DV)
29.9
(2%)
0.1
(0%)
26.3
(2%)
Iron (mg)
(%DV)
1.4
(8%)
0.1
(0%)
0.6
(3%)
Potassium (mg)
(%DV)
1166.1
(25%)
0.1
(0%)
83.7
(2%)
Magnesium (mg)
(%DV)
66.7
(16%)
0
(0%)
40.4
(10%)
Phosphorus (mg)
(%DV)
124.2
(10%)
0
(0%)
66.1
(5%)
Sodium (mg)
(%DV)
18.4
(1%)
0.3
(0%)
3.1
(0%)
Zinc (mg)
(%DV)
1.6
(14%)
0
(0%)
0.4
(4%)
Copper (mg)
(%DV)
0.4
(43%)
0
(0%)
0.1
(14%)
Manganese (mg)
(%DV)
0.3
(15%)
0
(0%)
0.3
(11%)
Selenium (μg)
(%DV)
0.9
(2%)
0
(0%)
2.6
(5%)
Fluoride (μg)~~~
 Vitamins
Food ##1#2#3
Weight (g)2301410
Vitamin A, RAE (μg)
(%DV)
16.1
(2%)
0
(0%)
0
(0%)
Vitamin C (mg)
(%DV)
20.2
(22%)
0
(0%)
0.1
(0%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0.2
(14%)
0
(0%)
0.2
(14%)
Riboflavin (B2) (mg)
(%DV)
0.3
(25%)
0
(0%)
0
(1%)
Niacin (B3) (mg)
(%DV)
4.4
(27%)
0
(0%)
0.3
(2%)
Vitamin B5 (PA) (mg)
(%DV)
3.4
(67%)
0
(0%)
0.1
(2%)
Vitamin B6 (mg)
(%DV)
0.7
(39%)
0
(0%)
0
(3%)
Folate (B9) (μg)
(%DV)
204.7
(51%)
0
(0%)
9
(2%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
204.7
(51%)
0
(0%)
9
(2%)
Folate (DFE) (μg)
(%DV)
204.7
(51%)
0
(0%)
9
(2%)
Choline (mg)
(%DV)
32.7
(6%)
0
(0%)
8.1
(1%)
Retinol (μg)000
Vitamin A (IU)
(%DV)
338.1
(11%)
0
(0%)
0
(0%)
Beta Carotene (μg)
(%RDA)
144.9
(1%)
0
(0%)
0
(0%)
Alpha Carotene (μg)
(%RDA)
55.2
(0%)
0
(0%)
0
(0%)
Beta Crypt (μg)
(%RDA)
62.1
(0%)
0
(0%)
0
(0%)
Lycopene (μg)000
Lut + Zeaxan (μg)623.3067.1
Vitamin E (mg)
(%DV)
4.5
(30%)
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)
48.3
(40%)
8.1
(7%)
0.4
(0%)
Vitamin K1 (Dihydrophylloquinone) (μg)000
Menaquinone-4 (μg)~~~
 Other
Food ##1#2#3
Weight (g)2301410
Water (g)166.400.7
Ash (g)400
Alcohol (g)~00
Caffeine (mg)~00
Theobromine (mg)~00
 Carbohydrates
Food ##1#2#3
Weight (g)2301410
Sucrose (g)0.1~0.1
Glucose (g)0.2~0
Fructose (g)0.2~0
Lactose (g)0~0
Maltose (g)0~0
Galactose (g)0.2~0
Starch (g)0.3~~
 Fats
Food ##1#2#3
Weight (g)2301410
Omega 3s (mg)
(%AI)
255
(16%)
103
(6%)
2350
(147%)
Omega 6s (mg)
(%AI)
3885
(23%)
1318
(8%)
609
(4%)
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)200
10:0 (mg)000
12:0 (mg)000
13:0 (mg)~~~
14:0 (mg)001
15:0 (mg)0~1
16:0 (mg)47731524223
17:0 (mg)032
18:0 (mg)113264137
20:0 (mg)0565
22:0 (mg)0175
24:0 (mg)003
Monosaturated Fats (mg)22538
 
9850
 
775
 
14:1 (mg)00~
15:1 (mg)0~~
16:1 undifferentiated (mg)16051692
16:1 c (mg)~~~
16:1 t (mg)~~~
17:1 (mg)2317~
18:1 undifferentiated (mg)208529621758
18:1 c (mg)~~~
18:1 t (mg)~~~
18:1-11 t (18:1t n-7) (mg)~
 
~
 
~
 
20:1 (mg)58427
22:1 undifferentiated (mg)0
 
0
 
1
 
22:1 c (mg)~~~
22:1 t (mg)~~~
24:1 c (mg)~~7
Polyunsaturated Fats (mg)4177
 
1421
 
2959
 
18:2 undifferentiated (mg)38501318608
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)2881032350
Alpha Linolenic Acid (ALA) (mg)255
 
~
 
~
 
18:3 n-6 c,c,c (mg)35~~
18:3i (mg)~~~
18:4 (mg)000
20:2 n-6 c,c (mg)0~1
20:3 undifferentiated (mg)37~~
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)4.6~1.133
Campesterol (mg)11.5~4.635
Beta-sitosterol (mg)175~9
 Amino Acids
Food ##1#2#3
Weight (g)2301410
Betaine (mg)200
Tryptophan (mg)
(%RDI)
58
(21%)
0
(0%)
31
(11%)
Threonine (mg)
(%RDI)
166
(16%)
0
(0%)
79
(8%)
Isoleucine (mg)
(%RDI)
191
(14%)
0
(0%)
92
(7%)
Leucine (mg)
(%RDI)
324
(12%)
0
(0%)
127
(5%)
Lysine (mg)
(%RDI)
297
(14%)
0
(0%)
89
(4%)
Methionine (mg)
(%RDI)
85
(12%)
0
(0%)
38
(5%)
Cystine (mg)
(%RDI)
62
(22%)
0
(0%)
35
(12%)
Phenylalanine (mg)
(%RDI)
219
(25%)
0
(0%)
99
(11%)
Tyrosine (mg)
(%RDI)
110
(13%)
0
(0%)
51
(6%)
Valine (mg)
(%RDI)
242
(13%)
0
(0%)
110
(6%)
Arginine (mg)2000198
Histidine (mg)
(%RDI)
110
(16%)
0
(0%)
49
(7%)
Alanine (mg)244095
Aspartic acid (mg)5340211
Glutamic acid (mg)6490416
Glycine (mg)2350129
Proline (mg)221083
Serine (mg)2580100
Hydroxyproline (mg)~~18