Raw Avocado vs Roasted Chicken Breast

Food A

Raw Avocado

fruits

Food B

Roasted Chicken Breast

poultry

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

Macronutrients
Nutrient A % RDA B % RDA Unit
Energy 160 — 165 — kcal
Protein 2.0
4%
31
55%
g
Total Fat 15 — 3.6 — g
Carbohydrate 8.5
7%
0.000
0%
g
Water 73 — 65 — g
Vitamins
Nutrient A % RDA B % RDA Unit
Vitamin C 10
11%
0.000
0%
mg
Thiamin (B1) 0.067
6%
0.070
6%
mg
Riboflavin (B2) 0.130
10%
0.114
9%
mg
Niacin (B3) 1.7
11%
14
86%
mg
Pantothenic Acid (B5) 1.4
28%
0.965
19%
mg
Vitamin B6 0.257
20%
0.600
46%
mg
Folate (DFE) 81
20%
4.0
1%
mcg
Vitamin B12 0.000
0%
0.340
14%
mcg
Choline 14
3%
85
16%
mg
Vitamin A (RAE) 7.0
1%
6.0
1%
mcg
Vitamin E 2.1
14%
0.270
2%
mg
Vitamin D (D2+D3) 0.000
0%
0.100
1%
mcg
Vitamin K 21
18%
0.300
0%
mcg
Minerals
Nutrient A % RDA B % RDA Unit
Calcium 12
1%
15
2%
mg
Iron 0.550
7%
1.0
13%
mg
Magnesium 29
7%
29
7%
mg
Phosphorus 52
7%
228
33%
mg
Potassium 485
14%
256
8%
mg
Sodium 7.0 — 74 — mg
Zinc 0.640
6%
1.0
9%
mg
Copper 0.190
21%
0.049
5%
mg
Manganese 0.142
6%
0.017
1%
mg
Selenium 0.400
1%
28
50%
mcg
Fats
Nutrient A % RDA B % RDA Unit
Saturated Fat 0.000 — — — g
Monounsaturated Fat 9.8 — 1.2 — g
Polyunsaturated Fat 1.8 — 0.770 — g
Cholesterol 0.000 — 85 — mg
Carbohydrates & Fiber
Nutrient A % RDA B % RDA Unit
Dietary Fiber 6.7
18%
0.000
0%
g
Lactose 0.100 — — — g
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