Raw Apple with Skin vs Raw Avocado

Food A

Raw Apple with Skin

fruits

Food B

Raw Avocado

fruits

All values per 100g · % RDA for adult male 19–30

Macronutrients
Nutrient A % RDA B % RDA Unit
Energy 52 — 160 — kcal
Protein 0.260
0%
2.0
4%
g
Total Fat 0.170 — 15 — g
Carbohydrate 14
11%
8.5
7%
g
Water 86 — 73 — g
Vitamins
Nutrient A % RDA B % RDA Unit
Vitamin C 4.6
5%
10
11%
mg
Thiamin (B1) 0.017
1%
0.067
6%
mg
Riboflavin (B2) 0.026
2%
0.130
10%
mg
Niacin (B3) 0.091
1%
1.7
11%
mg
Pantothenic Acid (B5) 0.061
1%
1.4
28%
mg
Vitamin B6 0.041
3%
0.257
20%
mg
Folate (DFE) 3.0
1%
81
20%
mcg
Vitamin B12 0.000
0%
0.000
0%
mcg
Choline 3.4
1%
14
3%
mg
Vitamin A (RAE) 3.0
0%
7.0
1%
mcg
Vitamin E 0.180
1%
2.1
14%
mg
Vitamin D (D2+D3) 0.000
0%
0.000
0%
mcg
Vitamin K 2.2
2%
21
18%
mcg
Minerals
Nutrient A % RDA B % RDA Unit
Calcium 6.0
1%
12
1%
mg
Iron 0.120
2%
0.550
7%
mg
Magnesium 5.0
1%
29
7%
mg
Phosphorus 11
2%
52
7%
mg
Potassium 107
3%
485
14%
mg
Sodium 1.0 — 7.0 — mg
Zinc 0.040
0%
0.640
6%
mg
Copper 0.027
3%
0.190
21%
mg
Manganese 0.035
2%
0.142
6%
mg
Selenium 0.000
0%
0.400
1%
mcg
Fats
Nutrient A % RDA B % RDA Unit
Saturated Fat 0.000 — 0.000 — g
Monounsaturated Fat 0.007 — 9.8 — g
Polyunsaturated Fat 0.051 — 1.8 — g
Cholesterol 0.000 — 0.000 — mg
Carbohydrates & Fiber
Nutrient A % RDA B % RDA Unit
Dietary Fiber 2.4
6%
6.7
18%
g
Lactose 0.000 — 0.100 — g
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