Raw Avocado vs Hulled Hemp Seeds

Food A

Raw Avocado

fruits

Food B

Hulled Hemp Seeds

nuts-seeds

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

Macronutrients
Nutrient A % RDA B % RDA Unit
Energy 160 — 553 — kcal
Protein 2.0
4%
32
56%
g
Total Fat 15 — 49 — g
Carbohydrate 8.5
7%
8.7
7%
g
Water 73 — 5.0 — g
Vitamins
Nutrient A % RDA B % RDA Unit
Vitamin C 10
11%
0.500
1%
mg
Thiamin (B1) 0.067
6%
1.3
106%
mg
Riboflavin (B2) 0.130
10%
0.285
22%
mg
Niacin (B3) 1.7
11%
9.2
57%
mg
Pantothenic Acid (B5) 1.4
28%
— — mg
Vitamin B6 0.257
20%
0.600
46%
mg
Folate (DFE) 81
20%
110
28%
mcg
Vitamin B12 0.000
0%
— — mcg
Choline 14
3%
— — mg
Vitamin A (RAE) 7.0
1%
1.0
0%
mcg
Vitamin E 2.1
14%
0.800
5%
mg
Vitamin D (D2+D3) 0.000
0%
— — mcg
Vitamin K 21
18%
— — mcg
Minerals
Nutrient A % RDA B % RDA Unit
Calcium 12
1%
70
7%
mg
Iron 0.550
7%
8.0
99%
mg
Magnesium 29
7%
700
175%
mg
Phosphorus 52
7%
1650
236%
mg
Potassium 485
14%
1200
35%
mg
Sodium 7.0 — 5.0 — mg
Zinc 0.640
6%
9.9
90%
mg
Copper 0.190
21%
1.6
178%
mg
Manganese 0.142
6%
7.6
330%
mg
Selenium 0.400
1%
— — mcg
Fats
Nutrient A % RDA B % RDA Unit
Saturated Fat 0.000 — 0.000 — g
Monounsaturated Fat 9.8 — 5.4 — g
Polyunsaturated Fat 1.8 — 38 — g
Cholesterol 0.000 — 0.000 — mg
Carbohydrates & Fiber
Nutrient A % RDA B % RDA Unit
Dietary Fiber 6.7
18%
4.0
11%
g
Lactose 0.100 — — — g
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