The avocado is the mother fruit. Whether you have a taste for it or not, it’s vital to appreciate avocado as the foundation of the pantry, the conductor of the symphony, the strongest link in the chain, the landmark, the soul of all other foods. It’s wonderful that avocados have gotten attention in recent years for their health benefits. They go far beyond what’s reported, though. You don’t know food until you understand the avocado.
| Potassium, Copper, Vitamin E, Vitamin K, Vitamins B2, B3, B5, B6 Folate, Vitamin C | |
| SECONDARY MICRO NUTRIENTS | Iron, Magnesium, Phosphorus, Zinc, Manganese, Vitamin B1 |
| NUTRITIONAL HIGHLIGHTS and NOTES |
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| FUNCTIONAL BENEFITS |
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| PHYTONUTRIENTS | |
| CHINESE MEDICINE | Cooling thermal nature; sweet flavor; builds the blood and yin, harmonises the liver, lubricates the lungs and intestines |
| DANGERS | Avocados are ripened with a gas that promotes enzyme chitinase, a potential allergen |
| RDA | Avocados, raw | % RDA | ||
| Nutrient | Unit | per 100g | ||
| 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/
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