Nutrition Comparison Tool
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Avocados
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California Avocados
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Florida Avocados
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Avocados 1 cup, cubes (x1) 12% DV 240 calories
  • California Avocados 1 cup, pureed (x1) 19% DV 384 calories
  • Florida Avocados 1 cup, pureed (x1) 14% DV 276 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Avocados 1 cup, cubes (x1) 28% DV 22g
  • California Avocados 1 cup, pureed (x1) 45% DV 35.4g
  • Florida Avocados 1 cup, pureed (x1) 30% DV 23.1g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Avocados 1 cup, cubes (x1) 5% DV 12.8g
  • California Avocados 1 cup, pureed (x1) 7% DV 19.9g
  • Florida Avocados 1 cup, pureed (x1) 7% DV 18g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Avocados 1 cup, cubes (x1) 6% DV 3g
  • California Avocados 1 cup, pureed (x1) 9% DV 4.5g
  • Florida Avocados 1 cup, pureed (x1) 10% DV 5.1g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Avocados 1 cup, cubes (x1) 0% DV 0mg
  • California Avocados 1 cup, pureed (x1) 0% DV 0mg
  • Florida Avocados 1 cup, pureed (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Avocados 1 cup, cubes (x1) 16% DV 3.2g
  • California Avocados 1 cup, pureed (x1) 24% DV 4.9g
  • Florida Avocados 1 cup, pureed (x1) 23% DV 4.5g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Avocados 1 cup, cubes (x1) 36% DV 10.1g
  • California Avocados 1 cup, pureed (x1) 56% DV 15.6g
  • Florida Avocados 1 cup, pureed (x1) 46% DV 12.9g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Avocados 1 cup, cubes (x1) 2% DV 0.99g
  • California Avocados 1 cup, pureed (x1) 1% DV 0.69g
  • Florida Avocados 1 cup, pureed (x1) 11% DV 5.6g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Avocados 1 cup, cubes (x1) 5% DV 0.83mg
  • California Avocados 1 cup, pureed (x1) 8% DV 1.4mg
  • Florida Avocados 1 cup, pureed (x1) 2% DV 0.39mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Avocados 1 cup, cubes (x1) 1% DV 18mg
  • California Avocados 1 cup, pureed (x1) 2% DV 29.9mg
  • Florida Avocados 1 cup, pureed (x1) 2% DV 23mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Avocados 1 cup, cubes (x1) 15% DV 727.5mg
  • California Avocados 1 cup, pureed (x1) 25% DV 1166.1mg
  • Florida Avocados 1 cup, pureed (x1) 17% DV 807.3mg
Comparison Table

Table Legend

  1. Avocados
  2. California Avocados
  3. Florida Avocados
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 150 230 230
Calories
(%DV)		 240
(12%)		 384
(19%)		 276
(14%)
Fat (g)
(%DV)		 22
(28%)		 35.4
(45%)		 23.1
(30%)
Protein (g)
(%DV)		 3
(6%)		 4.5
(9%)		 5.1
(10%)
Carbohydrate (g)
(%DV)		 12.8
(5%)		 19.9
(7%)		 18
(7%)
Sugars (g)
(%DV)		 0.99
(2%)		 0.69
(1%)		 5.6
(11%)
Fiber (g)
(%DV)		 10.1
(36%)		 15.6
(56%)		 12.9
(46%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 3.2
(16%)		 4.9
(24%)		 4.5
(23%)
Net-Carbs (g) 2.7
4.2
5.1
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 150 230 230
Calcium (mg)
(%DV)		 18
(1%)		 29.9
(2%)		 23
(2%)
Iron, Fe (mg)
(%DV)		 0.83
(5%)		 1.4
(8%)		 0.39
(2%)
Potassium, K (mg)
(%DV)		 727.5
(15%)		 1166.1
(25%)		 807.3
(17%)
Magnesium (mg)
(%DV)		 43.5
(10%)		 66.7
(16%)		 55.2
(13%)
Phosphorus, P (mg)
(%DV)		 78
(6%)		 124.2
(10%)		 92
(7%)
Sodium (mg)
(%DV)		 10.5
(0%)		 18.4
(1%)		 4.6
(0%)
Zinc, Zn (mg)
(%DV)		 0.96
(9%)		 1.6
(14%)		 0.92
(8%)
Copper, Cu (mg)
(%DV)		 0.29
(32%)		 0.39
(43%)		 0.72
(79%)
Manganese (mg)
(%DV)		 0.21
(9%)		 0.34
(15%)		 0.22
(10%)
Selenium, Se (mcg)
(%DV)		 0.6
(1%)		 0.92
(2%)		 --
(--%)
Fluoride, F (mcg)
(%AI)		 10.5
(0%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) 0.3
--
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 150 230 230
Vitamin A, RAE (mcg)
(%DV)		 10.5
(1%)		 16.1
(2%)		 16.1
(2%)
Vitamin C (mg)
(%DV)		 15
(17%)		 20.2
(22%)		 40
(44%)
Thiamin (B1) (mg)
(%DV)		 0.1
(8%)		 0.17
(14%)		 0.05
(4%)
Riboflavin (B2) (mg)
(%DV)		 0.2
(15%)		 0.33
(25%)		 0.12
(9%)
Niacin (B3) (mg)
(%DV)		 2.6
(16%)		 4.4
(27%)		 1.5
(10%)
Vitamin B5 (PA) (mg)
(%DV)		 2.1
(42%)		 3.4
(67%)		 2.1
(43%)
Vitamin B6 (mg)
(%DV)		 0.39
(23%)		 0.66
(39%)		 0.18
(11%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 121.5
(30%)		 204.7
(51%)		 80.5
(20%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 121.5
(30%)		 204.7
(51%)		 80.5
(20%)
Folate DFE (mcg)
(%)		 121.5
(30%)		 204.7
(51%)		 80.5
(20%)
Choline (mg)
(%DV)		 21.3
(4%)		 32.7
(6%)		 --
(--%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 93
(1%)		 144.9
(1%)		 121.9
(1%)
Carotene, alpha (mcg)
(%RDA)		 36
(0%)		 55.2
(0%)		 62.1
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 42
(0%)		 62.1
(0%)		 82.8
(0%)
Vitamin A, IU (IU) 219 338.1 322
Lycopene (mcg) 0
0
--
Lut + Zeaxanthin (mcg) 406.5
623.3
--
Vitamin E (mg)
(%DV)		 3.1
(21%)		 4.5
(30%)		 6.1
(41%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) --
--
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 31.5
(26%)		 48.3
(40%)		 --
(--%)
Vitamin K1 (mcg) 0
0
--
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 150 230 230
Water (g) 109.8
166.4
181.3
Ash (g) 2
4
2
Alcohol (g) 0
--
--
Caffeine (mg) 0
--
--
Theobromine (mg) 0
--
--
PRAL score -12.37
-19.94
-12.87
  Carbohydrates
Food # 1 2 3
Weight (g) 150 230 230
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) 0.09
0.14
0
Glucose (Dextrose) (g) 0.55
0.18
5
Fructose (g) 0.18
0.18
0.57
Lactose (g) 0
0
0
Maltose (g) 0
0
0
Galactose (g) 0.15
0.18
--
Starch (g) 0.17
0.25
--
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 150 230 230
Monounsaturated Fats (g) 14.699
22.538
12.68
Polyunsaturated Fats (g) 2.724
4.177
3.855
Omega 3s (g)
(%AI)		 0.188
(12%)		 0.288
(18%)		 0.221
(14%)
Omega 6s (g)
(%AI)		 2.511
(15%)		 3.85
(23%)		 3.634
(21%)
Omega 3 to Omega 6 Ratio 0.07
0.07
0.06
Omega 6 to Omega 3 Ratio 13.39
13.39
16.46
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 0.167
(10%)		 0.255
(16%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
--
Docosapentaenoic Acid (DPA) (g) 0
0
--
Docosahexaenoic Acid (DHA) (g) 0
0
--
n-3-Eicosatrienoic Acid (20:3) (g) --
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
--
gamma-Linolenic Acid (GLA) (g) 0.023
0.034
--
c-c-n6-Eicosadienoic Acid (g) 0
0
--
DHG-linolenic acid (DGLA) (g) --
--
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0
--
--
Caproic (6:0) (g) 0
--
--
Caprylic Acid (8:0) (g) 0.002
0.002
--
Capric Acid (10:0) (g) 0
0
--
Lauric Acid (12:0) (g) 0
0
--
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0
0
--
Pentadecanoic Acid (15:0) (g) 0
0
--
Palmitic Acid (16:0) (g) 3.113
4.773
4.382
Margaric Acid (17:0) (g) 0
0
--
Stearic Acid (18:0) (g) 0.074
0.113
0.127
Arachidic Acid (20:0) (g) 0
0
--
Behenic Acid (22:0) (g) 0
0
--
Lignoceric Acid (24:0) (g) 0
0
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0
0
--
Pentadecenoic Acid (15:1) (g) 0
0
--
Palmitoleic Acid (16:1) (g) 1.047
1.605
1.897
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) 0.015
0.023
--
Oleic Acid (18:1) (g) 13.599
20.852
10.785
c-Oleic Acid (18:1 cis) (g) --
--
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0.038
0.057
--
Docosenoic Acid (22:1) (g) 0
0
--
c-Docosenoic Acid (22:1 c) (g) --
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 2.511
3.85
3.634
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.188
0.288
0.221
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
0
--
Eicosatrienoic Acid (20:3) (g) 0.024
0.037
--
Eicosatetraenoic Acid 20:4 (g) 0
0
--
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) --
--
--
Trans Fats  
t-Polyenoic Fats (g) --
--
--
t-Monoenoic Fats (g) --
--
--
t-Palmitoleic Acid (16:1 t) (g) --
--
--
t-Oleic Acid (18:1 t) (g) --
--
--
t-Docosenoic Acid (22:1 t) (g) --
--
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
--
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
--
Stigmasterol (g) 0.003
0.005
--
Campesterol (g) 0.008
0.012
--
Beta-sitosterol (g) 0.114
0.175
--
Amino Acids
Food # 1 2 3
Weight (g) 150 230 230
Essential  
Histidine (mg)
(%RDI)		 74
(11%)		 110
(16%)		 126
(18%)
Isoleucine (mg)
(%RDI)		 126
(9%)		 191
(14%)		 216
(15%)
Leucine (mg)
(%RDI)		 215
(8%)		 324
(12%)		 368
(13%)
Lysine (mg)
(%RDI)		 198
(9%)		 297
(14%)		 338
(16%)
Methionine (mg)
(%RDI)		 57
(8%)		 85
(12%)		 97
(13%)
Phenylalanine (mg)
(%RDI)		 146
(17%)		 218
(25%)		 248
(28%)
Threonine (mg)
(%RDI)		 110
(10%)		 166
(16%)		 189
(18%)
Tryptophan (mg)
(%RDI)		 38
(13%)		 57
(21%)		 64
(23%)
Valine (mg)
(%RDI)		 161
(9%)		 241
(13%)		 276
(15%)
Conditional  
Arginine (mg) 132
200
228
Cystine (mg)
(%RDI)		 41
(14%)		 62
(22%)		 71
(25%)
Glycine (mg) 156
235
267
Proline (mg) 147
221
253
Tyrosine (mg)
(%RDI)		 74
(8%)		 110
(13%)		 124
(14%)
Non-Essential  
Alanine (mg) 164
244
278
Aspartic acid (mg) 354
534
607
Betaine (mg) 1
2
--
Glutamic acid (mg) 431
649
738
Hydroxyproline (mg) --
--
--
Serine (mg) 171
258
294
Data Source
Avocados
USDA Food Data Central Standard Release (Common)Iodine data is obtained from the USDA Iodine database.
California Avocados
USDA Food Data Central Standard Release (Common)
Florida Avocados
USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.