92

Avocado

Avocados, Raw, All Commercial Varieties is a average-calorie, low-carb, high-fat, low-protein food. It is a good source of Vitamin K and Folate.

The food contains 8.53g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 2 gms of protein, it is low in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Not only that, the high fat content of this product makes it unsuitable to be eaten when trying to lose weight. A quick glance at the fat profile reveals that it is average in saturated fats and low in trans fats. It's average MUFA and low PUFA. The omega-3 content is average.

While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a low density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.

It belongs to American cuisine. Ideally consumed as a Side Dish.

Based on the composite nutritive standing Avocados, Raw, All Commercial Varieties has been given a composite ranking of 92, and on a regular basis.

Calorie Breakdown

 Calories from Protein5%
 Calories from Fat76%
 Calories from Carbs20%

Why this is good for you

  • High in Vitamin K
  • No Cholesterol
  • High in Dietary Fiber
  • Very low in Sodium
  • High in Folate

Why this is bad for you

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietAVERAGE
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A146 IU2.9%Mid 40%Average
Retinol0 mcg
Retinol Activity Equivalent7 mcg
Alpha Carotene24 mcg
Beta Carotene62 mcg
Beta Cryptoxanthin28 mcg
Lycopene0 mcg
Lutein Zeaxanthin271 mcg
Vitamin C10 mg16.7%Top 30%High
Vitamin E2.1 mg6.9%Top 30%High
Beta Tocopherol0.1 mg
Gamma Tocopherol0.3 mg
Delta Tocopherol0 mg
Vitamin K21 mcg26.3%Top 30%High
Thiamin0.07 mg4.5%Mid 40%Average
Riboflavin0.13 mg7.6%Mid 40%Average
Niacin1.7 mg8.7%Mid 40%Average
Vitamin B60.26 mg12.8%Mid 40%Average
Folate81 mcg20.3%Top 10%Very High
Food Folate81 mcg
Folic Acid0 mcg
Dietary Folate Equivalents81 mcg
Vitamin B120 mcg
Pantothenic Acid1.4 mg13.9%Top 10%Very High
Choline14.2 mg
Betaine0.7 mg

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium12 mg1.2%Bottom 30%Low
Iron0.55 mg3.1%Mid 40%Average
Magnesium29 mg7.2%Top 30%High
Phosphorus52 mg5.2%Bottom 30%Low
Potassium485 mg13.9%Top 10%Very High
Sodium7 mg0.3%Bottom 30%Low
Zinc0.64 mg4.3%Mid 40%Average
Copper0.19 mg9.5%Top 30%High
Manganese0.14 mg7.1%Mid 40%Average
Selenium0.4 mcg0.57%Bottom 30%Low
Fluoride7 mcg

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate8.5 g2.8%Mid 40%Average
Dietary Fiber6.7 g26.8%Top 10%Very High
Starch0.1 g
Sugars0.7 g
Sucrose60 mg
Glucose370 mg
Fructose120 mg
Lactose0 mg
Maltose0 mg
Galactose100 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein2 g4%Bottom 30%Low
Tryptophan25 mg
Threonine73 mg
Isoleucine84 mg
Leucine143 mg
Lysine132 mg
Methionine38 mg
Cystine27 mg
Phenylalanine232 mg
Tyrosine49 mg
Valine107 mg
Arginine88 mg
Histidine49 mg
Alanine109 mg
Aspartic Acid236 mg
Glutamic Acid287 mg
Glycine104 mg
Proline98 mg
Serine114 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat14.7 g22.6%Top 30%High
Saturated Fat2.1 g10.6%Mid 40%Average
Monounsaturated Fat9.8 g
Polyunsaturated Fat1.8 g
Total Trans Fatty Acids0 g
Total Omega 3 Fatty Acids110 mg
Total Omega 6 Fatty Acids1689.4 mg

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Water73.2 g
Ash1.6 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 160 Calories from Fat 123

% Daily Value *

Total Fat 14.7 g 22.6%

Saturated Fat 2.1 g 10.6%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 7 mg 0.3%

Total Carbohydrates 8.5 g 2.8%

Dietary Fiber 6.7 g26.8%

Sugars 0.7 g

Protein 2 g 4%

Vitamin A 2.9% Vitamin C 16.7%

Calcium 1.2% Iron 3.1%

*Based on a 2000 Calorie diet

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