Nutritional Info Panel

Fresh Avocados
Scientific name: Persea Americana

NUTRIENT

Units

Value per
100 grams
(1)

Value per
190 grams
(1,2)

RDI total
(3)

Energy	kJ	670	1273
Protein	g	2.0	3.8
Fat Total	g	14.7	27.9
saturated	g	2.1	4.0
trans	g	nil	nil
monounsaturated	g	9.8	18.6
polyunsaturated	g	1.8	3.5
Cholestorol	mg	nil	nil
Stigmasterol	mg	2	4
Campesterol	mg	5	10
Beta-sitosterol	mg	76	144
Fibre, total dietary	g	6.7	12.7	42%(RDI)
Carbohydrate - Sugars, total	g	0.66	1.3
MINERALS	-
Calcium, Ca	mg	12	23
Iron, Fe	mg	0.55	1.0
Magnesium, Mg	mg	29	55	13%(RDI)
Phosphorus, P	mg	52	99	10%(RDI)
Potassium, K	mg	485	922	24%(RDI)
Sodium, Na	mg	7	13
Zinc, Zn	mg	0.64	1.2
Copper, Cu	mg	0.19	0.4	21%(RDI)
Manganese, Mn	mg	0.14	0.3
VITAMINS	-
Vitamin C	mg	10.0	19.0	42%(RDI)
Thiamin (B1)	mg	0.07	0.13	11%(RDI
Riboflavin (B2)	mg	0.13	0.25	19%(RDI)
Niacin	mg	1.74	3.30	21%(RDI)
Pantothenic acid (b5)	mg	1.39	2.64	44%(RDI)
Vitamin B6	mg	0.26	0.49	29%(RDI)
Folate	mcg	81	154	39%(RDI)
Vitamin A	mcg	51	97	11%(RDI)
Vitamin E	mg	2.07	3.93	39%(RDI)
Vitamin K	mcg	21.0	39.9	57%(RDI)

OTHER
Lutein + Zeaxanthin	mcg	271	514

Footnotes:

Based on 86% Hass and 14% Greenskin varieties (SUDA National Nutrient Database for Standard Reference, Release 18 (2005)
Based on average sized fruit with skin and seed removed (flesh only)
Based on the Nutrient Reference Values for Australia and New Zealand - Including Recommended Dietary intakes - endorsed by the NHMRC on 9 September 2005

Quick Bites

|Filipinos puree Avocados with sugar and milk for a dessert drink. |Brazilians add Avocados to ice cream.|Other names for Avocado include agovago pears, abogado, avocatier, avocaat, avocato, avagato, albeccata and alligator pear.|Avocados were once a luxury food reserved for the tables of royalty, however these days they are enjoyed by people from all walks of life.|Latin Americans wrap Avocados up and give them as wedding gifts.|Science can neither deny nor confirm the Avocado's reputation as an aphrodisiac.|Avocados contain more than 25 essential vitamins and minerals.|Avocados have only five grams of fat per serving, most of it being monounsaturated (good) fat.|Avocados are sodium free and cholesterol free.|Avocados are a healthy food with 60% more potassium than bananas.|Avocados are a fruit, not a vegetable.|The Guinness Book of Records lists Avocados as the most nutritious fruit in the world!