Nutritional Info Panel

Fresh Avocados
Scientific name: Persea Americana

NUTRIENT Units Average Value per 100 grams
(1)
Average Value per 120 grams or ½ avocado
(1,2)
RDI or FSANZ FSC criteria per 120g serve (%)
(3)

MACRONUTRIENTS g
Energy kJ 862 1034 8700
Protein g 2 2.4 50
Fat Total g 21.4 25.7 70
saturated g 4.8 5.8 23% of total fat
trans g 0 0  
monounsaturated g 12.8 15.4  
polyunsaturated g 4.7 3.2  
Omega 3 (ALA)* mg 115 138 200
Cholestorol mg nil nil  
Plant sterols (total)* mg 83 99  
Fibre, total dietary g 5 6 30
Fibre soluble g 2 2.4
Carbohydrate total (sugars) g 0.5(0,5) 0.6(0.6) 310(90)
MINERALS        
Calcium mg 14 17 800 (2%)
Iron mg 0.64 0.8 12 (7%)
Magnesium mg 27 32 320 (10%)
Phosphorus mg 48 57 1000 (6%)
Potassium mg 509 611 3800 (16%)
Sodium mg 4 4.8 920 (<1%)
Zinc mg 0.56 0.7 12 (6%)
Copper mg 0.27 0.32 3 (11%)
Manganese mg 0.23 0.28 5 (6%)
VITAMINS        
Folate mcg 120 71 400 (18%)
Biotin mcg 4.9 5.9 30 (20%)
Pantothenic acid mg 1 1.2 5 (24%)
Vitamin C mg 11 13 40 (29%)
Vitamin E* mg 1.9 2.3 10 (23%)
Vitamin K* mcg 21 25 80 (31%)

OTHER        
Beta carotene*
Lutein + Zeaxanthin*
Eq mcg
mcg
179
271
215
353
 
Antioxidant capacity ORAC4
Antioxidants Polyphenols*
umol TE
mg GAE
1922
142
2306
170
 

Footnotes:
  1. Based on 50% Hass and 50% Green skin varieties FSANZ NUTTAB 2010 online database or where nutrients missing (*)USDA National Nutrient Database for Standard Reference, Release 23 (2010) (^)Li et al J Food Comp Anal 2002 (15):715-723
  2. Based on average sized fruit with skin and seed removed (flesh only)
  3. Based on the FSANZ regulatory RDIs in Standard 1.1.1 or 1.2.8 or where missing Nutrient Reference Values for Australia and New Zealand – Including Recommended Dietary intakes – endorsed by the NHMRC on 09.09 2005 – RDIs for adult males based on 120g serve
  4. USDA ORAC Release 2, 2010

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