Calorie Avocado. Chemical composition and nutritional value.

Nutritional value and chemical composition.

The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams edible part.
NutrientQuantityNorm**% of the norm in 100 g% of the norm in 100 kcal100% normal
Calorie value160 kCal1684 kCal9.5%5.9%1053 g
Proteins2 g76 g2.6%1.6%3800 g
Fats14.66 g56 g26.2%16.4%382 g
Carbohydrates1.83 g219 g0.8%0.5%11967 g
Alimentary fiber6.7 g20 g33.5%20.9%299 g
Water73.23 g2273 g3.2%2%3104 g
Ash1.58 g~
Vitamins
Vitamin A, RE7 μg900 μg0.8%0.5%12857 g
alpha Carotene24 μg~
beta Carotene0.062 mg5 mg1.2%0.8%8065 g
beta Cryptoxanthin28 μg~
Lutein + Zeaxanthin271 μg~
Vitamin B1, thiamine0.067 mg1.5 mg4.5%2.8%2239 g
Vitamin B2, riboflavin0.13 mg1.8 mg7.2%4.5%1385 g
Vitamin B4, choline14.2 mg500 mg2.8%1.8%3521 g
Vitamin B5, pantothenic1.389 mg5 mg27.8%17.4%360 g
Vitamin B6, pyridoxine0.257 mg2 mg12.9%8.1%778 g
Vitamin B9, folate81 μg400 μg20.3%12.7%494 g
Vitamin C, ascorbic10 mg90 mg11.1%6.9%900 g
Vitamin E, alpha tocopherol, TE2.07 mg15 mg13.8%8.6%725 g
beta Tocopherol0.05 mg~
gamma Tocopherol0.33 mg~
tocopherol0.02 mg~
Vitamin K, phylloquinone21 μg120 μg17.5%10.9%571 g
Vitamin PP, NE1.738 mg20 mg8.7%5.4%1151 g
Betaine0.7 mg~
Macronutrients
Potassium, K485 mg2500 mg19.4%12.1%515 g
Calcium, Ca12 mg1000 mg1.2%0.8%8333 g
Magnesium, Mg29 mg400 mg7.3%4.6%1379 g
Sodium, Na7 mg1300 mg0.5%0.3%18571 g
Sulfur, S20 mg1000 mg2%1.3%5000 g
Phosphorus, P52 mg800 mg6.5%4.1%1538 g
Trace Elements
Iron, Fe0.55 mg18 mg3.1%1.9%3273 g
Manganese, Mn0.142 mg2 mg7.1%4.4%1408 g
Copper, Cu190 μg1000 μg19%11.9%526 g
Selenium, Se0.4 μg55 μg0.7%0.4%13750 g
Fluorine, F7 μg4000 μg0.2%0.1%57143 g
Zinc, Zn0.64 mg12 mg5.3%3.3%1875 g
Digestible carbohydrates
Starch and dextrins0.11 g~
Mono- and disaccharides (sugars)0.66 gmax 100 г
galactose0.1 g~
Glucose (dextrose)0.37 g~
sucrose0.06 g~
fructose0.12 g~
Essential Amino Acids
Arginine *0.088 g~
valine0.107 g~
Histidine *0.049 g~
Isoleucine0.084 g~
leucine0.143 g~
lysine0.132 g~
methionine0.038 g~
threonine0.073 g~
tryptophan0.025 g~
phenylalanine0.097 g~
Replaceable amino acids
alanine0.109 g~
Aspartic acid0.236 g~
glycine0.104 g~
Glutamic acid0.287 g~
Proline0.098 g~
serine0.114 g~
tyrosine0.049 g~
Cysteine0.027 g~
Sterols
Campesterol5 mg~
Stigmasterol2 mg~
beta sitosterol76 mg~
Saturated fatty acids
Saturated fatty acids2.126 gmax 18.7 г
8: 0 Caprylic0.001 g~
16: 0 Palmitic2.075 g~
18: 0 Stearin0.049 g~
Monounsaturated fatty acids9.799 gmin 16.8 г58.3%36.4%
16: 1 Palmitoleic0.698 g~
17: 1 Heptadecene0.01 g~
18: 1 Olein (omega-9)9.066 g~
20: 1 Gadoleic (omega-9)0.025 g~
Polyunsaturated fatty acids1.816 gfrom 11.2 to 20.616.2%10.1%
18: 2 Linoleic1.674 g~
18: 3 Linolenic0.125 g~
18: 3 Omega-3, alpha linolenic0.111 g~
18: 3 Omega-6, Gamma Linolenic0.015 g~
20: 3 Eicosatriene0.016 g~
Omega-3 fatty acids0.111 gfrom 0.9 to 3.712.3%7.7%
Omega-6 fatty acids1.705 gfrom 4.7 to 16.836.3%22.7%
 

The energy value is 160 kcal.

  • cup, sliced ​​= 146 g (233.6 kCal)
  • cup, cubes = 150 g (240 kCal)
  • cup, pureed = 230 g (368 kCal)
  • , NS as to Florida or California = 201 гр (321.6 кКал)
Avocado rich in vitamins and minerals such as: vitamin B5 – 27,8%, vitamin B6 – 12,9%, vitamin B9 – 20,3%, vitamin C – 11,1%, vitamin E – 13,8%, vitamin K – 17,5%, potassium – 19,4%, copper – 19%
  • Vitamin B5 participates in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestine, supports the function of the adrenal cortex. Lack of pantothenic acid can lead to damage to the skin and mucous membranes.
  • Vitamin B6 participates in the maintenance of the immune response, inhibition and excitation processes in the central nervous system, in the conversion of amino acids, in the metabolism of tryptophan, lipids and nucleic acids, contributes to the normal formation of erythrocytes, maintenance of the normal level of homocysteine ​​in the blood. Insufficient intake of vitamin B6 is accompanied by a decrease in appetite, a violation of the condition of the skin, the development of homocysteinemia, anemia.
  • Vitamin B6 as a coenzyme, they participate in the metabolism of nucleic acids and amino acids. Folate deficiency leads to impaired synthesis of nucleic acids and protein, which results in inhibition of cell growth and division, especially in rapidly proliferating tissues: bone marrow, intestinal epithelium, etc. Insufficient consumption of folate during pregnancy is one of the causes of prematurity, malnutrition, congenital malformations and developmental disorders of the child. A strong association has been shown between folate and homocysteine ​​levels and the risk of cardiovascular disease.
  • Vitamin C participates in redox reactions, the functioning of the immune system, promotes the absorption of iron. Deficiency leads to loose and bleeding gums, nosebleeds due to increased permeability and fragility of the blood capillaries.
  • Vitamin E possesses antioxidant properties, is necessary for the functioning of the gonads, heart muscle, is a universal stabilizer of cell membranes. With a deficiency of vitamin E, hemolysis of erythrocytes and neurological disorders are observed.
  • Vitamin K regulates blood clotting. Lack of vitamin K leads to an increase in blood clotting time, a lowered content of prothrombin in the blood.
  • potassium is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, participates in the processes of nerve impulses, pressure regulation.
  • Copper is a part of enzymes with redox activity and involved in iron metabolism, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing the tissues of the human body with oxygen. The deficiency is manifested by disorders in the formation of the cardiovascular system and skeleton, the development of connective tissue dysplasia.
Tags: calorie content 160 kcal, chemical composition, nutritional value, vitamins, minerals, how Avocados are useful, calories, nutrients, useful properties of Avocados

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