Raw Avocado vs Raw Whole Egg

Food A

Raw Avocado

fruits

Food B

Raw Whole Egg

dairy-eggs

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

Macronutrients
Nutrient A % RDA B % RDA Unit
Energy 160 — 143 — kcal
Protein 2.0
4%
13
22%
g
Total Fat 15 — 9.5 — g
Carbohydrate 8.5
7%
0.720
1%
g
Water 73 — 76 — g
Vitamins
Nutrient A % RDA B % RDA Unit
Vitamin C 10
11%
0.000
0%
mg
Thiamin (B1) 0.067
6%
0.040
3%
mg
Riboflavin (B2) 0.130
10%
0.457
35%
mg
Niacin (B3) 1.7
11%
0.075
0%
mg
Pantothenic Acid (B5) 1.4
28%
1.5
31%
mg
Vitamin B6 0.257
20%
0.170
13%
mg
Folate (DFE) 81
20%
47
12%
mcg
Vitamin B12 0.000
0%
0.890
37%
mcg
Choline 14
3%
294
53%
mg
Vitamin A (RAE) 7.0
1%
160
18%
mcg
Vitamin E 2.1
14%
1.1
7%
mg
Vitamin D (D2+D3) 0.000
0%
2.0
13%
mcg
Vitamin K 21
18%
0.300
0%
mcg
Minerals
Nutrient A % RDA B % RDA Unit
Calcium 12
1%
56
6%
mg
Iron 0.550
7%
1.8
22%
mg
Magnesium 29
7%
12
3%
mg
Phosphorus 52
7%
198
28%
mg
Potassium 485
14%
138
4%
mg
Sodium 7.0 — 142 — mg
Zinc 0.640
6%
1.3
12%
mg
Copper 0.190
21%
0.072
8%
mg
Manganese 0.142
6%
0.028
1%
mg
Selenium 0.400
1%
31
56%
mcg
Fats
Nutrient A % RDA B % RDA Unit
Saturated Fat 0.000 — 0.038 — g
Monounsaturated Fat 9.8 — 3.7 — g
Polyunsaturated Fat 1.8 — 1.9 — g
Cholesterol 0.000 — 372 — mg
Carbohydrates & Fiber
Nutrient A % RDA B % RDA Unit
Dietary Fiber 6.7
18%
0.000
0%
g
Lactose 0.100 — 0.000 — g
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