avocado

avocado-458x326

PRIMARY MICRO NUTRIENTS Potassium, Vit E, B Vitamins
SECONDARY MICRO NUTRIENTS
NUTRITIONAL HIGHLIGHTS and NOTES Monounsaturated fatty acids with high smoke point
FUNCTIONAL BENEFITS Lowers cholesterol – due to oleic and linoleic fat acid content
PHYTONUTRIENTS
PLANT FAMILY
DANGERS Enzyme chitinase – allergy; avocados are ripened with a gas that promotes these enzymes
RDA Avocados, raw  % RDA
Nutrient Unit Value per100g
Water g 72.33
Energy kcal 167
Protein g 1.96
Total lipid (fat) g 15.41
Carbohydrate, by difference g 8.64
Fiber, total dietary g 6.8
Sugars, total g 0.3
Minerals
Calcium, Ca mg 1000 13 1.3%
Iron, Fe mg 8 0.61 7.6%
Magnesium, Mg mg 420 29 6.9%
Phosphorus, P mg 700 54 7.7%
Potassium, K mg 470 507 107.9%
Sodium, Na mg 8
Zinc, Zn mg 11 0.68 6.2%
Copper, Cu mg 0.9 0.17 18.9%
Manganese, Mn mg 2.3 0.149 6.5%
Selenium, Se µg 55 0.4 0.7%
Vitamins
Vitamin C, total ascorbic acid mg 90 8.8 9.8%
Thiamin mg 1.2 0.075 6.3%
Riboflavin mg 1.3 0.143 11.0%
Niacin mg 16 1.912 12.0%
Pantothenic acid mg 5 1.463 29.3%
Vitamin B-6 mg 1.7 0.287 16.9%
Folate, total µg 400 89 22.3%
Choline, total mg 14.2
Betaine mg 0.7
Vitamin B-12 µg 2.4 0 0.0%
Vitamin A, IU IU 5000 147 2.9%
Vitamin E, total mg 15 2.35 15.7%
Vitamin D IU 600 0 0.0%
Vitamin K (phylloquinone) µg 120 21 17.5%
Lipids
Fatty acids, total saturated g 2.126
Fatty acids, total monounsaturated g 9.799
Fatty acids, total polyunsaturated g 1.816

The Recommended Dietary Amount (RDA) is based upon recommendations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Recommendations: http://fnic.nal.usda.gov/fnic/interactiveDRI/. Using this link you can make your own calculationsNotes:

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

USDA food database: http://ndb.nal.usda.gov/ndb/

Other information sources:

Online database of the World’s Healthiest Foods: http://www.whfoods.com/index.php

Online nutrient breakdown of foods: http://nutritiondata.self.com/

Advertisements
This entry was posted in fruit, veg. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s