Avocados, Raw, California

Serving Size 1 cup, pureed

Nutritional Value and Analysis

Avocados, Raw, California with a serving size of 1 cup, pureed has a total of 384.1 calories with 35.44 grams of fat. The serving size is equivalent to 230 grams of food and contains 318.96 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, California is a high fat food because 83.04% of the total calories in this serving come from fat. Consume less than 10 percent of calories per day from saturated fats.

Fat 55% of DV

A serving of 230 grams of avocados, raw, california has 55% of the recommended daily intake of fat.

Fiber 63% of DV

A serving of 230 grams of avocados, raw, california has 63% of the recommended daily needs of fiber.

Copper 43% of DV

A serving of 230 grams of avocados, raw, california has 43% of the recommended daily needs of copper.

Vitamin E 30% of DV

A serving of 230 grams of avocados, raw, california has 30% of the recommended daily needs of vitamin e.

Vitamin C 34% of DV

A serving of 230 grams of avocados, raw, california has 34% of the recommended daily needs of vitamin c.

Pantothenic Acid 67% of DV

A serving of 230 grams of avocados, raw, california has 67% of the recommended daily needs of pantothenic acid.

Vitamin B-6 39% of DV

A serving of 230 grams of avocados, raw, california has 39% of the recommended daily needs of vitamin b-6.

Folate 51% of DV

A serving of 230 grams of avocados, raw, california has 51% of the recommended daily needs of folate.

Vitamin K 40% of DV

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

Folate 51% of DV

A serving of 230 grams of avocados, raw, california has 51% of the recommended daily needs of folate.

Folate, DFE 51% of DV

A serving of 230 grams of avocados, raw, california has 51% of the recommended daily needs of folate, dfe.

Amount Per Serving
Calories 384.1		Calories from Fat 319
% Daily Value*
Total Fat 35.4g		55%
	Saturated Fat 4.9g	24%
	Trans Fat 0g
Cholesterol 0mg		0%
Sodium 18.4mg		1%
Total Carbohydrate 19.9g		7%
	Dietary Fiber 15.6g	63%
	Sugars 1g
Protein 5g

Vitamin A 7%	Vitamin C 34%
Calcium 2%	Iron 8%

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

Vitamins

Nutrient	Amount	DV %
Vitamin A	338.1 IU	7%
→ Vitamin A, RAE	16.1 µg	2%
→ Alpha Carotene	55.2 µg	-
→ Beta Carotene	144.9 µg	-
→ Beta Cryptoxanthin	62.1 µg	-
→ Lutein + zeaxanthin	623.3 µg	-
→ Lycopene	0 µg	-
Vitamin B-12	0 µg	0%
Vitamin B-6	0.66 mg	39%
Vitamin C	20.24 mg	34%
Vitamin D	0 IU	0%
Vitamin E	4.53 mg	30%
→ Beta Tocopherol	0.09 mg	-
→ Delta Tocopherol	0.05 mg	-
→ Gamma Tocopherol	0.74 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	19.87 g	7%
Sugars	0.69 g	3%
→ Sucrose	0.14 g	-
→ Glucose	0.18 g	-
→ Fructose	0.18 g	-
→ Lactose	0 g	-
→ Maltose	0 g	-
→ Galactose	0.18 g	-
→ Starch	0.25 g	-
Fiber	15.64 g	63%

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	35.44 g	55%
Saturated Fats	4.89 g	24%
→ 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	4.51 g	9%
→ Alanine	0.24 g	-
→ Arginine	0.2 g	-
→ Aspartic acid	0.53 g	-
→ Cystine	0.06 g	-
→ Glutamic acid	0.65 g	-
→ Glycine	0.23 g	-
→ Histidine	0.11 g	12%
→ Isoleucine	0.19 g	15%
→ Leucine	0.32 g	11%
→ Lysine	0.3 g	12%
→ Methionine	0.09 g	7%
→ Phenylalanine	0.22 g	10%
→ Proline	0.22 g	-
→ Serine	0.26 g	-
→ Threonine	0.17 g	13%
→ Tryptophan	0.06 g	18%
→ Tyrosine	0.11 g	5%
→ Valine	0.24 g	15%

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	29.9 mg	2%
Copper	0.39 mg	43%
Iron	1.4 mg	8%
Magnesium	66.7 mg	16%
Manganese	0.34 mg	15%
Phosphorus	124.2 mg	10%
Potassium	1166.1 mg	25%
Selenium	0.92 µg	2%
Sodium	18.4 mg	1%
Zinc	1.56 mg	14%

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 %
Ash	3.82 g	-
Water	166.36 g	-

Calories Burn off Time

How long would it take to burn off Avocados, Raw, California with 384.1calories? A brisk walk for 84 minutes, jogging for 39 minutes, or hiking for 64 minutes will help your burn off the calories in avocados, raw, california.

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	80 minutes
Dancing	70 minutes
Golfing	70 minutes
Hiking	64 minutes
Light Gardening	70 minutes
Stretching	128 minutes
Walking - 3.5 mph	84 minutes
Weight Training - light workout	107 minutes
Aerobics	48 minutes
Basketball	53 minutes
Bicycling - 10 mph or more	39 minutes
Running - 5 mph	39 minutes
Swimming	45 minutes
Walking - 4.5 mph	51 minutes
Weight Training - vigorous workout	53 minutes

Similar Food Items to Avocados, Raw, California

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, All Commercial Varieties	160	14.66g	2g	8.53g
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 55% of DV

Fiber 63% of DV

Copper 43% of DV

Vitamin E 30% of DV

Vitamin C 34% of DV

Pantothenic Acid 67% of DV

Vitamin B-6 39% of DV

Folate 51% of DV

Vitamin K 40% of DV

Folate 51% of DV

Folate, DFE 51% 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, California

Footnotes

Dietary Recommendations