Avocados, Raw, All Commercial Varieties

Serving Size 1 cup, pureed

Nutritional Value and Analysis

Avocados, Raw, All Commercial Varieties with a serving size of 1 cup, pureed has a total of 368 calories with 33.72 grams of fat. The serving size is equivalent to 230 grams of food and contains 303.48 calories from fat. This item is classified as fruits and fruit juices foods.

This food is a good source of fiber, copper, vitamin e, vitamin c, pantothenic acid, vitamin b-6, folate, vitamin k, folate, folate and dfe but is high in fat. Avocados, Raw, All Commercial Varieties is a high fat food because 82.47% of the total calories in this serving come from fat. Consume less than 10 percent of calories per day from saturated fats.

Fat 52% of DV

A serving of 230 grams of avocados, raw, all commercial varieties has 52% of the recommended daily intake of fat.

Fiber 62% of DV

A serving of 230 grams of avocados, raw, all commercial varieties has 62% of the recommended daily needs of fiber.

Copper 49% of DV

A serving of 230 grams of avocados, raw, all commercial varieties has 49% of the recommended daily needs of copper.

Vitamin E 32% of DV

A serving of 230 grams of avocados, raw, all commercial varieties has 32% of the recommended daily needs of vitamin e.

Vitamin C 38% of DV

A serving of 230 grams of avocados, raw, all commercial varieties has 38% of the recommended daily needs of vitamin c.

Pantothenic Acid 64% of DV

A serving of 230 grams of avocados, raw, all commercial varieties has 64% of the recommended daily needs of pantothenic acid.

Vitamin B-6 35% of DV

A serving of 230 grams of avocados, raw, all commercial varieties has 35% of the recommended daily needs of vitamin b-6.

Folate 47% of DV

A serving of 230 grams of avocados, raw, all commercial varieties has 47% of the recommended daily needs of folate.

Vitamin K 40% of DV

A serving of 230 grams of avocados, raw, all commercial varieties has 40% of the recommended daily needs of vitamin k.

Folate 47% of DV

A serving of 230 grams of avocados, raw, all commercial varieties has 47% of the recommended daily needs of folate.

Folate, DFE 47% of DV

A serving of 230 grams of avocados, raw, all commercial varieties has 47% of the recommended daily needs of folate, dfe.

Amount Per Serving
Calories 368		Calories from Fat 303
% Daily Value*
Total Fat 33.7g		52%
	Saturated Fat 4.9g	24%
	Trans Fat 0g
Cholesterol 0mg		0%
Sodium 16.1mg		1%
Total Carbohydrate 19.6g		7%
	Dietary Fiber 15.4g	62%
	Sugars 2g
Protein 5g

Vitamin A 7%	Vitamin C 38%
Calcium 2%	Iron 7%

* Percent Daily Values are based on a 2,000 calorie diet.

Vitamins

Nutrient	Amount	DV %
Vitamin A	335.8 IU	7%
→ Vitamin A, RAE	16.1 µg	2%
→ Alpha Carotene	55.2 µg	-
→ Beta Carotene	142.6 µg	-
→ Beta Cryptoxanthin	64.4 µg	-
→ Lutein + zeaxanthin	623.3 µg	-
→ Lycopene	0 µg	-
Vitamin B-12	0 µg	0%
Vitamin B-6	0.59 mg	35%
Vitamin C	23 mg	38%
Vitamin D	0 IU	0%
Vitamin E	4.76 mg	32%
→ Beta Tocopherol	0.12 mg	-
→ Delta Tocopherol	0.05 mg	-
→ Gamma Tocopherol	0.76 mg	-
→ Alpha Tocotrienol	0.02 mg	-
→ Beta Tocotrienol	0 mg	-
→ Delta Tocotrienol	0 mg	-
→ Gamma Tocotrienol	0 mg	-
Vitamin K	48.3 µg	40%

Vitamins are organic compounds required by your body to grow and develop normally. A balanced diet with a variety of foods is the best way to get the 13 different vitamins that your body requires.

Carbohydrates

Nutrient	Amount	DV %
Carbohydrate	19.62 g	7%
Sugars	1.52 g	6%
→ Sucrose	0.14 g	-
→ Glucose	0.85 g	-
→ Fructose	0.28 g	-
→ Lactose	0 g	-
→ Maltose	0 g	-
→ Galactose	0.23 g	-
→ Starch	0.25 g	-
Fiber	15.41 g	62%

Carbohydrates, also known as carbs, saccharides, sugars or starches are the most abundant food source and a key form of energy for your body. Once ingested your body transforms carbohydrates into glucose which is used by your body as an energy source for your cells, tissues and organs.

Fats & Fatty Acids

Nutrient	Amount	DV %
Fat	33.72 g	52%
Saturated Fats	4.89 g	24%
→ Butyric Acid	0 g	-
→ Caproic Acid	0 g	-
→ Caprylic Acid	0 g	-
→ Capric Acid	0 g	-
→ Lauric Acid	0 g	-
→ Myristic Acid	0 g	-
→ Palmitic Acid	4.77 g	-
→ Stearic Acid	0.11 g	-
→ Arachidic Acid	0 g	-
→ Behenic Acid	0 g	-
→ Lignoceric Acid	0 g	-
Monounsaturated Fats	22.54 g	-
→ Myristoleic Acid	0 g	-
→ Pentadecenoic Acid	0 g	-
→ Palmitoleic Acid	1.61 g	-
→ Heptadecenoic Acid	0 g	-
→ Oleic Acid	20.85 g	-
→ Gadoleic Acid	0.06 g	-
→ Erucic Acid	0 g	-
Polyunsaturated Fats	4.18 g	-
→ Linolenic Acid (18:2)	3.85 g	-
→ Linolenic Acid (18:3)	0.29 g	-
→ Alpha-linolenic Acid	0.26 g	-
→ Gamma-linolenic Acid	0.03 g	-
→ Parinaric Acid	0 g	-
→ Eicosadienoic Acid (20:2)	0 g	-
→ Eicosadienoic Acid (20:3)	0.04 g	-
→ Arachidonic Acid	0 g	-
→ Eicosapentaenoic Acid (EPA)	0 g	-
→ Docosapentaenoic Acid (DPA)	0 g	-
→ Docosahexaenoic Acid (DHA)	0 g	-
Trans Fats	0 g	0%

Fat is important in your diet because it gives you energy and helps your body absorb vitamins. Fat is stored in your body in the form of fatty acids. Fatty acids are classified in three different types or families: saturated, monounsaturated and polyunsaturated.

Proteins & Amino Acids

Nutrient	Amount	DV %
Protein	4.6 g	9%
→ Alanine	0.25 g	-
→ Arginine	0.2 g	-
→ Aspartic acid	0.54 g	-
→ Cystine	0.06 g	-
→ Glutamic acid	0.66 g	-
→ Glycine	0.24 g	-
→ Histidine	0.11 g	12%
→ Isoleucine	0.19 g	15%
→ Leucine	0.33 g	12%
→ Lysine	0.3 g	12%
→ Methionine	0.09 g	7%
→ Phenylalanine	0.22 g	10%
→ Proline	0.23 g	-
→ Serine	0.26 g	-
→ Threonine	0.17 g	13%
→ Tryptophan	0.06 g	18%
→ Tyrosine	0.11 g	5%
→ Valine	0.25 g	16%

Proteins are present in every cell of your body and are crucial to build and maintain your bones, muscles and skin. Sources of proteins include meat, dairy products, nuts, beans and some grains. It is important to eat foods with the appropriate amount of dietary protein every day because your body does not store protein in the same way fats and carbohydrates are stored.

Minerals

Nutrient	Amount	DV %
Calcium	27.6 mg	2%
Copper	0.44 mg	49%
Iron	1.27 mg	7%
Magnesium	66.7 mg	16%
Manganese	0.33 mg	14%
Phosphorus	119.6 mg	10%
Potassium	1115.5 mg	24%
Selenium	0.92 µg	2%
Sodium	16.1 mg	1%
Zinc	1.47 mg	13%

Minerals are chemical elements required by your body to grow and stay healthy. There are two kinds of minerals: macrominerals and trace minerals. Macrominerals are needed by your body needs in larger amounts, while trace minerals are needed by your body in small amounts.

Sterols

Nutrient	Amount	DV %
Cholesterol	0 mg	0%
→ Stigmasterol	4.6 mg	-
→ Campesterol	11.5 mg	-
→ Beta-sitosterol	174.8 mg	-

Cholesterol is a fat like chemical compound that your body requires to build cell membranes and to produce vitamin D and hormones like estrogen and testosterone. Although your body makes all the cholesterol it needs, this nutrient is commonly found in foods like meat, eggs and cheese.

Miscellaneous

Nutrient	Amount	DV %
Alcohol	0 g	-
Ash	3.63 g	-
Caffeine	0 mg	-
Theobromine	0 mg	-
Water	168.43 g	-

Calories Burn off Time

How long would it take to burn off Avocados, Raw, All Commercial Varieties with 368calories? A brisk walk for 80 minutes, jogging for 38 minutes, or hiking for 61 minutes will help your burn off the calories in avocados, raw, all commercial varieties.

Burn off time varies based on your weight, physical activity and exercise intensity. The following physical activity table contains an estimated burn off time for a person weighting 154 lbs.

Physical Activity	Burn Off Time
Bicycling - 10 mph or less	77 minutes
Dancing	67 minutes
Golfing	67 minutes
Hiking	61 minutes
Light Gardening	67 minutes
Stretching	123 minutes
Walking - 3.5 mph	80 minutes
Weight Training - light workout	102 minutes
Aerobics	46 minutes
Basketball	50 minutes
Bicycling - 10 mph or more	38 minutes
Running - 5 mph	38 minutes
Swimming	43 minutes
Walking - 4.5 mph	48 minutes
Weight Training - vigorous workout	50 minutes

Similar Food Items to Avocados, Raw, All Commercial Varieties

Name	Calories	Total Fat	Proteins	Carbohydrates
Apricot Nectar, Canned, Without Added Ascorbic Acid	56	0.09g	0.37g	14.39g
Apricots, Dehydrated (low-moisture), Sulfured, Stewed	126	0.24g	1.93g	32.62g
Apricots, Dehydrated (low-moisture), Sulfured, Uncooked	320	0.62g	4.9g	82.89g
Apricots, Dried, Sulfured, Stewed, With Added Sugar	113	0.15g	1.17g	29.26g
Apricots, Dried, Sulfured, Stewed, Without Added Sugar	85	0.18g	1.2g	22.15g
Apricots, Dried, Sulfured, Uncooked	241	0.51g	3.39g	62.64g
Apricots, Frozen, Sweetened	98	0.1g	0.7g	25.1g
Avocados, Raw, California	167	15.41g	1.96g	8.64g
Avocados, Raw, Florida	120	10.06g	2.23g	7.82g

Footnotes

Percent daily values are based on a 2,000 calorie reference diet. Factors like age, gender and level of physical activity may affect your daily required values.
Nutrition data based on the USDA National Nutrient Database for Standard Reference, Release 28.
The editorial opinions regarding food value or quality in this website are given without warranty, and are not intended to replace medical advice or a nutritionist guidance.

Dietary Recommendations

A healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level could help achieve and maintain a healthy weight and reduce the risk of chronic disease. Healthy eating habits include the following:

Vegetables from all subgroups, including dark, green, red and orange vegetables and also beans and peas
A variety of whole fruits
Grains with at least half of which are whole grains
Low or fat free dairy products, including milk, yogurt, cheese and/or fortified soy beverages
Protein foods, including seafood, lean meats and poultry, eggs and nuts
Oils with limited amounts of saturated fats and trans fats, added sugars, and sodium

Nutritional Value and Analysis

Fat 52% of DV

Fiber 62% of DV

Copper 49% of DV

Vitamin E 32% of DV

Vitamin C 38% of DV

Pantothenic Acid 64% of DV

Vitamin B-6 35% of DV

Folate 47% of DV

Vitamin K 40% of DV

Folate 47% of DV

Folate, DFE 47% of DV

Nutrition Facts

Vitamins

Carbohydrates

Fats & Fatty Acids

Proteins & Amino Acids

Minerals

Sterols

Miscellaneous

Calories Burn off Time

Similar Food Items to Avocados, Raw, All Commercial Varieties

Footnotes

Dietary Recommendations