Avocado
Description
Avocado, also known as the alligator pear, is the fruit of the avocado, a lauraceous tree. This fruit, commonly used as a vegetable, contains large amounts of provitamin A carotenoids, fiber, folacin, vitamin B-6, magnesium, potassium, copper, manganese, vitamin C, and pantothenic acid. It also provides significant amounts of thiamine, riboflavin, niacin, biotin, and iron.
Avocados are a high source of fat and food energy and should be avoided by persons on a Low Fat Diet (Pritikin), Low Fat Diet (Non Pritikin) or Weight Reduction Diet.
Available all year with peak season April through October.
Caloric Content
| 1 | |
| Calories: | 324 |
| Protein: | 3.99 gm |
| Carbohydrates: | 14.8 gm |
| Fiber: | 4.24 gm |
| Total fats: | 30.8 gm |
| Saturated fats: | 4.9 gm |
| Unsaturated fats: | 23.0 gm |
| Cholesterol: | 0 mg |
1. 272 grams
Vitamin Content
| 1 | USRDA | |
| Vitamin A: | 1230 | 5000 IU |
| Thiamine: | .217 | 1.7 mg |
| Vitamin B-2: | .245 | 1.7 mg |
| Vitamin B-6: | .563 | 2.0 mg |
| Vitamin B-12: | 0 | 6 mcg |
| Biotin: | - | 300 mcg |
| Niacin: | 3.86 | 20 mg |
| Pantothenic Acid: | 1.95 | 10 mg |
| Folic acid: | 124 | 400 mcg |
| Vitamin C: | 15.9 | 60 mg |
| Vitamin E: | - | 30 IU |
1. 272 grams
Mineral Content
| 1 | USRDA | |
| Calcium: | 22 | 1000 mg |
| Copper: | .527 | 2 mg |
| Iron: | 2.05 | 18 mg |
| Magnesium: | 79 | 400 mg |
| Manganese: | .454 | n/a mg |
| Phosphorus: | 83 | 1000 mg |
| Potassium: | 1204 | n/a mg |
| Selenium: | - | n/a mcg |
| Sodium: | 21 | n/a mg |
| Zinc: | .84 | 15 mg |
1. 272 grams
Amino Acid Content
| 1 | |
| Tryptophan: | .042 gm |
| Threonine: | .133 gm |
| Isoleucine: | .143 gm |
| Leucine: | .247 gm |
| Lysine: | .189 gm |
| Methionine: | .074 gm |
| Cysteine: | .042 gm |
| Phenylalanine: | .137 gm |
| Tyrosine: | .098 gm |
| Valine: | .195 gm |
| Arginine: | .119 gm |
| Histidine: | .058 gm |
| Alanine: | .239 gm |
| Aspartic acid: | .569 gm |
| Glutamic acid: | .416 gm |
| Glycine: | .167 gm |
| Proline: | .155 gm |
| Serine: | .163 gm |
1. 272 grams
References
Kirschmann, John D. Nutrition Almanac: Nutrition Search. McGraw-Hill: New York. 1984.
Produce Availability & Merchandising Guide. The Packer. 1989.
Rosenthal, S. Fresh Food. E. P. Dutton: New York. 1978.
U.S. Department of Agriculture. Composition of Foods: Fruits and fruit Juices-Raw-Processed-Prepared. Washington D.C. 1982.
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