How many calories are in one avocado?

Avocado has 227 calories per avocado or 167 calories for every 100 grams. Most of its calories are from fat and carbohydrates.

How much protein is in one avocado?

One avocado has 2.7 grams of protein or about 5% of daily recommended intake. Avocado is relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

What vitamins and minerals are in avocado?

Avocado is an excellent source of many nutrients, including dietary fiber, potassium and Vitamin B6. It also contains significant amounts of Vitamin C, magnesium, niacin, pantothenic acid and folate.

Does avocado contain omega 3 fatty acids?

Avocado is a source of healthy omega-3 fatty acids, containing a total of 0.17 grams for every avocado. It contains significant amounts of alpha linoleic acid.

Does avocado contain antioxidants?

Avocado contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene, alpha-carotene and lutein + zeaxanthin.

What's similar to avocado in cooking?

Lime are similar to, or commonly paired with avocado in cooking and recipes.

Vegan Food with Nutrition Similar to Avocado

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Summary
Similar plants
Similar fruits
Similar nuts

Avocado source

Similar to Avocado

A common and nutrient dense fruit, avocado is an excellent source of dietary fiber and potassium. It also has significant amounts of Vitamin C, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. One avocado contains about 227 calories.

A couple foods are fairly similar to avocado nutritionally, particularly baby carrots. In addition, carrots is moderately alike.

We compared the key nutrients in avocado (dietary fiber and potassium) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

plants and vegetables: Baby Carrots, Carrots, Pumpkin Puree, Sweet Potatoes, Tomato Sauce, Artichoke, Rosemary, Paprika, Water Chestnut, Squash, Okra, Cayenne Pepper, Shallot, Bean Sprouts, Yellow Corn

fruits: Dates, Banana, Blackberry

nuts, grains and legumes: Shiitake Mushroom, Sunflower Seeds

The details of the top vegan 20 foods most nutritionally similar to avocado are below.

plants and vegetables

There are quite a few plants and vegetables that offer similar nutritional benefits to avocado. Baby carrots, carrots, pumpkin puree, sweet potatoes and tomato sauce are all high in dietary fiber and or potassium.

Baby Carrots

Similarity: > 95%

Baby carrots are also high in dietary fiber and potassium. Also, baby carrots contains more Vitamin A and calcium than avocado.

For 100 grams of avocado and baby carrots:

Avocado (about 3/8 cup)		Baby Carrots (7 large)
6.8	dietary fiber (G)	2.9
507	potassium (MG)	237

However, avocado does contain more Vitamin C, Vitamin E and riboflavin than baby carrots by weight.

Here is a comparison of the rest of nutrients:

167	calories (KCAL)	35
0.3	sugar (G)	4.8
2	protein (G)	0.64
2.1	saturated fat (G)	0.02
8.8	Vitamin C (MG)	2.6
7	Vitamin A (UG)	690
2	Vitamin E (MG)	0
13	calcium (MG)	32
0.61	iron (MG)	0.89
0.08	thiamin (MG)	0.03
0.14	riboflavin (MG)	0.04
1.9	niacin (MG)	0.56
1.5	pantothenic acid (MG)	0.4
0.29	Vitamin B6 (MG)	0.11
89	folate (UG)	27

0.962 | 0.962 | 2.01 Complete Comparison:
Baby Carrots vs. Avocado

Carrots

Similarity: > 90%

Carrots are also high in dietary fiber and potassium. Also, carrots contains more Vitamin A and calcium than avocado.

For 100 grams of avocado and carrots:

Avocado (about 3/8 cup)		Carrots (3/4 cup)
6.8	dietary fiber (G)	2.8
507	potassium (MG)	320

However, avocado does contain more Vitamin C, riboflavin and niacin than carrots by weight.

Here is a comparison of the rest of nutrients:

167	calories (KCAL)	41
0.3	sugar (G)	4.7
2	protein (G)	0.93
2.1	saturated fat (G)	0.03
8.8	Vitamin C (MG)	5.9
7	Vitamin A (UG)	835
2	Vitamin E (MG)	0.66
13	calcium (MG)	33
0.61	iron (MG)	0.3
0.08	thiamin (MG)	0.07
0.14	riboflavin (MG)	0.06
1.9	niacin (MG)	0.98
1.5	pantothenic acid (MG)	0.27
0.29	Vitamin B6 (MG)	0.14
89	folate (UG)	19

0.928 | 0.928 | 2.24 Complete Comparison:
Carrots vs. Avocado

Pumpkin Puree

Similarity: > 90%

Pumpkin puree is also high in dietary fiber and potassium. Also, pumpkin puree contains more Vitamin A, calcium and iron than avocado.

For 100 grams of avocado and pumpkin puree:

Avocado (about 3/8 cup)		Pumpkin Puree (3/8 cup)
6.8	dietary fiber (G)	2.9
507	potassium (MG)	206

However, avocado does contain more Vitamin C, riboflavin and niacin than pumpkin puree by weight.

Here is a comparison of the rest of nutrients:

167	calories (KCAL)	34
0.3	sugar (G)	3.3
2	protein (G)	1.1
2.1	saturated fat (G)	0.15
8.8	Vitamin C (MG)	4.2
7	Vitamin A (UG)	778
2	Vitamin E (MG)	1.1
13	calcium (MG)	26
0.61	iron (MG)	1.4
0.08	thiamin (MG)	0.02
0.14	riboflavin (MG)	0.05
1.9	niacin (MG)	0.37
1.5	pantothenic acid (MG)	0.4
0.29	Vitamin B6 (MG)	0.06
89	folate (UG)	12

0.898 | 0.898 | 2.17 Complete Comparison:
Pumpkin Puree vs. Avocado

Sweet Potatoes

Similarity: 88%

Sweet potatoes are also high in dietary fiber and potassium. Also, sweet potatoes contains more Vitamin A, calcium and iron than avocado.

For 100 grams of avocado and sweet potatoes:

Avocado (about 3/8 cup)		Sweet Potatoes (3/4 cup)
6.8	dietary fiber (G)	3
507	potassium (MG)	337

However, avocado does contain more Vitamin C, Vitamin E and riboflavin than sweet potatoes by weight.

Here is a comparison of the rest of nutrients:

167	calories (KCAL)	86
0.3	sugar (G)	4.2
2	protein (G)	1.6
2.1	saturated fat (G)	0.02
8.8	Vitamin C (MG)	2.4
7	Vitamin A (UG)	709
2	Vitamin E (MG)	0.26
13	calcium (MG)	30
0.61	iron (MG)	0.61
0.08	thiamin (MG)	0.08
0.14	riboflavin (MG)	0.06
1.9	niacin (MG)	0.56
1.5	pantothenic acid (MG)	0.8
0.29	Vitamin B6 (MG)	0.21
89	folate (UG)	11

0.879 | 0.879 | 2.41 Complete Comparison:
Sweet Potatoes vs. Avocado

Tomato Sauce

Similarity: 86%

Tomato sauce is also high in potassium and contains some of the same nutrients.

For 100 grams of avocado and tomato sauce:

Avocado (about 3/8 cup)		Tomato Sauce (3/8 cup)
6.8	dietary fiber (G)	1.5
507	potassium (MG)	297

A higher water content, tomato sauce is less nutritionally dense than avocado. Avocado does contain more dietary fiber, riboflavin and niacin than tomato sauce by weight.

Here is a comparison of the rest of nutrients:

167	calories (KCAL)	24
0.3	sugar (G)	3.6
2	protein (G)	1.2
2.1	saturated fat (G)	0.04
8.8	Vitamin C (MG)	7
7	Vitamin A (UG)	22
2	Vitamin E (MG)	1.4
13	calcium (MG)	14
0.61	iron (MG)	0.96
0.08	thiamin (MG)	0.02
0.14	riboflavin (MG)	0.07
1.9	niacin (MG)	0.99
1.5	pantothenic acid (MG)	0.31
0.29	Vitamin B6 (MG)	0.1
89	folate (UG)	9

0.856 | 0.856 | 1.08 Complete Comparison:
Tomato Sauce vs. Avocado

Artichoke

Similarity: 85%

Artichoke is also high in dietary fiber and potassium. Also, artichoke contains more Vitamin C, calcium and iron than avocado.

For 100 grams of avocado and artichoke:

Avocado (about 3/8 cup)		Artichoke (3/4 artichoke)
6.8	dietary fiber (G)	5.4
507	potassium (MG)	370

However, avocado does contain more Vitamin E, riboflavin and niacin than artichoke by weight.

Here is a comparison of the rest of nutrients:

167	calories (KCAL)	47
0.3	sugar (G)	0.99
2	protein (G)	3.3
2.1	saturated fat (G)	0.04
8.8	Vitamin C (MG)	12
7	Vitamin A (UG)	1
2	Vitamin E (MG)	0.19
13	calcium (MG)	44
0.61	iron (MG)	1.3
0.08	thiamin (MG)	0.07
0.14	riboflavin (MG)	0.07
1.9	niacin (MG)	1
1.5	pantothenic acid (MG)	0.34
0.29	Vitamin B6 (MG)	0.12
89	folate (UG)	68

0.85 | 0.85 | 2.02 Complete Comparison:
Artichoke vs. Avocado

Rosemary

Similarity: 83%

Rosemary is also high in dietary fiber and potassium. Moreover, rosemary contains more Vitamin C, Vitamin A, calcium and iron than avocado.

For 100 grams of avocado and rosemary:

Avocado (about 3/8 cup)		Rosemary (143 tsps)
6.8	dietary fiber (G)	14
507	potassium (MG)	668

However, avocado does contain more Vitamin E, niacin and pantothenic acid than rosemary by weight.

Here is a comparison of the rest of nutrients:

167	calories (KCAL)	131
0.3	sugar (G)	0
2	protein (G)	3.3
2.1	saturated fat (G)	2.8
8.8	Vitamin C (MG)	22
7	Vitamin A (UG)	146
2	Vitamin E (MG)	0
13	calcium (MG)	317
0.61	iron (MG)	6.7
0.08	thiamin (MG)	0.04
0.14	riboflavin (MG)	0.15
1.9	niacin (MG)	0.91
1.5	pantothenic acid (MG)	0.8
0.29	Vitamin B6 (MG)	0.34
89	folate (UG)	109

0.831 | 0.831 | 4.31 Complete Comparison:
Rosemary vs. Avocado

Paprika

Similarity: 83%

More nutritionally dense than avocado, paprika is also high in dietary fiber and potassium. Moreover, paprika contains more protein, Vitamin A, Vitamin E and calcium than avocado.

For 100 grams of avocado and paprika:

Avocado (about 3/8 cup)		Paprika (43 tsps)
6.8	dietary fiber (G)	35
507	potassium (MG)	2280

However, avocado does contain more Vitamin C and folate than paprika by weight.

Here is a comparison of the rest of nutrients:

167	calories (KCAL)	282
0.3	sugar (G)	10
2	protein (G)	14
2.1	saturated fat (G)	2.1
8.8	Vitamin C (MG)	0.9
7	Vitamin A (UG)	2463
2	Vitamin E (MG)	29
13	calcium (MG)	229
0.61	iron (MG)	21
0.08	thiamin (MG)	0.33
0.14	riboflavin (MG)	1.2
1.9	niacin (MG)	10
1.5	pantothenic acid (MG)	2.5
0.29	Vitamin B6 (MG)	2.1
89	folate (UG)	49

0.828 | 0.828 | 13.17 Complete Comparison:
Paprika vs. Avocado

Water Chestnut

Similarity: 81%

Water chestnut is also high in dietary fiber and potassium.

For 100 grams of avocado and water chestnut:

Avocado (about 3/8 cup)		Water Chestnut (3/4 cup)
6.8	dietary fiber (G)	3
507	potassium (MG)	584

However, avocado does contain more Vitamin C, Vitamin A and iron than water chestnut by weight.

Here is a comparison of the rest of nutrients:

167	calories (KCAL)	97
0.3	sugar (G)	4.8
2	protein (G)	1.4
2.1	saturated fat (G)	0.03
8.8	Vitamin C (MG)	4
7	Vitamin A (UG)	0
2	Vitamin E (MG)	1.2
13	calcium (MG)	11
0.61	iron (MG)	0.06
0.08	thiamin (MG)	0.14
0.14	riboflavin (MG)	0.2
1.9	niacin (MG)	1
1.5	pantothenic acid (MG)	0.48
0.29	Vitamin B6 (MG)	0.33
89	folate (UG)	16

0.808 | 0.808 | 1.89 Complete Comparison:
Water Chestnut vs. Avocado

Squash

Similarity: 80%

Squash is also high in dietary fiber and potassium. Also, squash contains more Vitamin C, Vitamin A and calcium than avocado.

For 100 grams of avocado and squash:

Avocado (about 3/8 cup)		Squash (1/2 cup)
6.8	dietary fiber (G)	3.2
507	potassium (MG)	284

However, avocado does contain more riboflavin, niacin and pantothenic acid than squash by weight.

Here is a comparison of the rest of nutrients:

167	calories (KCAL)	40
0.3	sugar (G)	2
2	protein (G)	0.9
2.1	saturated fat (G)	0.02
8.8	Vitamin C (MG)	15
7	Vitamin A (UG)	558
2	Vitamin E (MG)	1.3
13	calcium (MG)	41
0.61	iron (MG)	0.6
0.08	thiamin (MG)	0.07
0.14	riboflavin (MG)	0.02
1.9	niacin (MG)	0.97
1.5	pantothenic acid (MG)	0.36
0.29	Vitamin B6 (MG)	0.12
89	folate (UG)	19

0.803 | 0.803 | 2.12 Complete Comparison:
Squash vs. Avocado

Okra

Similarity: 79%

Okra is also high in dietary fiber and potassium. Moreover, okra contains more Vitamin C, Vitamin A, calcium and thiamin than avocado.

For 100 grams of avocado and okra:

Avocado (about 3/8 cup)		Okra (1 cup)
6.8	dietary fiber (G)	3.2
507	potassium (MG)	299

However, avocado does contain more Vitamin E, riboflavin and niacin than okra by weight.

Here is a comparison of the rest of nutrients:

167	calories (KCAL)	33
0.3	sugar (G)	1.5
2	protein (G)	1.9
2.1	saturated fat (G)	0.03
8.8	Vitamin C (MG)	23
7	Vitamin A (UG)	36
2	Vitamin E (MG)	0.27
13	calcium (MG)	82
0.61	iron (MG)	0.62
0.08	thiamin (MG)	0.2
0.14	riboflavin (MG)	0.06
1.9	niacin (MG)	1
1.5	pantothenic acid (MG)	0.25
0.29	Vitamin B6 (MG)	0.22
89	folate (UG)	60

0.79 | 0.79 | 2.65 Complete Comparison:
Okra vs. Avocado

Cayenne Pepper

Similarity: 79%

More nutritionally dense than avocado, cayenne pepper is also high in dietary fiber and potassium. Also, cayenne pepper contains more protein, Vitamin C and Vitamin A than avocado.

For 100 grams of avocado and cayenne pepper:

Avocado (about 3/8 cup)		Cayenne Pepper (56 tsps)
6.8	dietary fiber (G)	27
507	potassium (MG)	2014

However, avocado does contain more pantothenic acid than cayenne pepper by weight.

Here is a comparison of the rest of nutrients:

167	calories (KCAL)	318
0.3	sugar (G)	10
2	protein (G)	12
2.1	saturated fat (G)	3.3
8.8	Vitamin C (MG)	76
7	Vitamin A (UG)	2081
2	Vitamin E (MG)	30
13	calcium (MG)	148
0.61	iron (MG)	7.8
0.08	thiamin (MG)	0.33
0.14	riboflavin (MG)	0.92
1.9	niacin (MG)	8.7
1.5	pantothenic acid (MG)	0
0.29	Vitamin B6 (MG)	2.5
89	folate (UG)	106

0.785 | 0.785 | 12.64 Complete Comparison:
Cayenne Pepper vs. Avocado

Shallot

Similarity: 77%

Shallot is also high in dietary fiber and potassium. Also, shallot contains more calcium and iron than avocado.

For 100 grams of avocado and shallot:

Avocado (about 3/8 cup)		Shallot (10 tbsps)
6.8	dietary fiber (G)	3.2
507	potassium (MG)	334

However, avocado does contain more Vitamin A, Vitamin E and riboflavin than shallot by weight.

Here is a comparison of the rest of nutrients:

167	calories (KCAL)	72
0.3	sugar (G)	7.9
2	protein (G)	2.5
2.1	saturated fat (G)	0.02
8.8	Vitamin C (MG)	8
7	Vitamin A (UG)	0
2	Vitamin E (MG)	0.04
13	calcium (MG)	37
0.61	iron (MG)	1.2
0.08	thiamin (MG)	0.06
0.14	riboflavin (MG)	0.02
1.9	niacin (MG)	0.2
1.5	pantothenic acid (MG)	0.29
0.29	Vitamin B6 (MG)	0.35
89	folate (UG)	34

0.773 | 0.773 | 1.53 Complete Comparison:
Shallot vs. Avocado

Bean Sprouts

Similarity: 77%

Bean sprouts contain nutrients similar to avocado, but in smaller amounts overall. Also, bean sprouts contains more Vitamin C and calcium than avocado.

For 100 grams of avocado and bean sprouts:

Avocado (about 3/8 cup)		Bean Sprouts (1 cup)
6.8	dietary fiber (G)	1.8
507	potassium (MG)	149

However, avocado does contain more dietary fiber, Vitamin E and potassium than bean sprouts by weight.

Here is a comparison of the rest of nutrients:

167	calories (KCAL)	30
0.3	sugar (G)	4.1
2	protein (G)	3
2.1	saturated fat (G)	0.05
8.8	Vitamin C (MG)	13
7	Vitamin A (UG)	1
2	Vitamin E (MG)	0.1
13	calcium (MG)	13
0.61	iron (MG)	0.91
0.08	thiamin (MG)	0.08
0.14	riboflavin (MG)	0.12
1.9	niacin (MG)	0.75
1.5	pantothenic acid (MG)	0.38
0.29	Vitamin B6 (MG)	0.09
89	folate (UG)	61

0.771 | 0.771 | 1.7 Complete Comparison:
Bean Sprouts vs. Avocado

Yellow Corn

Similarity: 77%

Yellow corn is also high in dietary fiber and potassium.

For 100 grams of avocado and yellow corn:

Avocado (about 3/8 cup)		Yellow Corn (about 1 ear)
6.8	dietary fiber (G)	2.4
507	potassium (MG)	218

However, avocado does contain more Vitamin C, Vitamin E and calcium than yellow corn by weight.

Here is a comparison of the rest of nutrients:

167	calories (KCAL)	96
0.3	sugar (G)	4.5
2	protein (G)	3.4
2.1	saturated fat (G)	0.2
8.8	Vitamin C (MG)	5.5
7	Vitamin A (UG)	13
2	Vitamin E (MG)	0.09
13	calcium (MG)	3
0.61	iron (MG)	0.45
0.08	thiamin (MG)	0.09
0.14	riboflavin (MG)	0.06
1.9	niacin (MG)	1.7
1.5	pantothenic acid (MG)	0.79
0.29	Vitamin B6 (MG)	0.14
89	folate (UG)	23

0.766 | 0.766 | 1.49 Complete Comparison:
Yellow Corn vs. Avocado

fruits

Dates

Similarity: 84%

Dates are also high in dietary fiber and potassium. Also, dates contains more Vitamin A and calcium than avocado.

For 100 grams of avocado and dates:

Avocado (about 3/8 cup)		Dates (4 dates)
6.8	dietary fiber (G)	6.7
507	potassium (MG)	696

However, avocado does contain more Vitamin C, Vitamin E, riboflavin and pantothenic acid than dates by weight.

Here is a comparison of the rest of nutrients:

167	calories (KCAL)	277
0.3	sugar (G)	66
2	protein (G)	1.8
2.1	saturated fat (G)	0
8.8	Vitamin C (MG)	0
7	Vitamin A (UG)	7
2	Vitamin E (MG)	0
13	calcium (MG)	64
0.61	iron (MG)	0.9
0.08	thiamin (MG)	0.05
0.14	riboflavin (MG)	0.06
1.9	niacin (MG)	1.6
1.5	pantothenic acid (MG)	0.81
0.29	Vitamin B6 (MG)	0.25
89	folate (UG)	15

0.836 | 0.836 | 2.29 Complete Comparison:
Dates vs. Avocado

Banana

Similarity: 78%

Banana is also high in dietary fiber and potassium. Also, banana contains more Vitamin B6 than avocado.

For 100 grams of avocado and banana:

Avocado (about 3/8 cup)		Banana (7/8 medium)
6.8	dietary fiber (G)	2.6
507	potassium (MG)	358

A higher water content, banana is less nutritionally dense than avocado. Avocado does contain more Vitamin E, calcium and riboflavin than banana by weight.

Here is a comparison of the rest of nutrients:

167	calories (KCAL)	89
0.3	sugar (G)	12
2	protein (G)	1.1
2.1	saturated fat (G)	0.11
8.8	Vitamin C (MG)	8.7
7	Vitamin A (UG)	3
2	Vitamin E (MG)	0.1
13	calcium (MG)	5
0.61	iron (MG)	0.26
0.08	thiamin (MG)	0.03
0.14	riboflavin (MG)	0.07
1.9	niacin (MG)	0.67
1.5	pantothenic acid (MG)	0.33
0.29	Vitamin B6 (MG)	0.37
89	folate (UG)	20

0.782 | 0.782 | 1.42 Complete Comparison:
Banana vs. Avocado

Blackberry

Similarity: 77%

Blackberry is also high in dietary fiber and contains some of the same nutrients. Also, blackberry contains more Vitamin C and calcium than avocado.

For 100 grams of avocado and blackberry:

Avocado (about 3/8 cup)		Blackberry (3/4 cup)
6.8	dietary fiber (G)	5.3
507	potassium (MG)	162

However, avocado does contain more potassium, riboflavin and niacin than blackberry by weight.

Here is a comparison of the rest of nutrients:

167	calories (KCAL)	43
0.3	sugar (G)	4.9
2	protein (G)	1.4
2.1	saturated fat (G)	0.01
8.8	Vitamin C (MG)	21
7	Vitamin A (UG)	11
2	Vitamin E (MG)	1.2
13	calcium (MG)	29
0.61	iron (MG)	0.62
0.08	thiamin (MG)	0.02
0.14	riboflavin (MG)	0.03
1.9	niacin (MG)	0.65
1.5	pantothenic acid (MG)	0.28
0.29	Vitamin B6 (MG)	0.03
89	folate (UG)	25

0.765 | 0.765 | 1.79 Complete Comparison:
Blackberry vs. Avocado

nuts, grains and legumes

Shiitake Mushroom

Similarity: 78%

Shiitake mushroom is also high in dietary fiber and potassium. Also, shiitake mushroom contains more Vitamin D, riboflavin and niacin than avocado.

For 100 grams of avocado and shiitake mushroom:

Avocado (about 3/8 cup)		Shiitake Mushroom (5 pieces)
6.8	dietary fiber (G)	2.5
507	potassium (MG)	304

However, avocado does contain more Vitamin C, Vitamin A and Vitamin E than shiitake mushroom by weight.

Here is a comparison of the rest of nutrients:

167	calories (KCAL)	34
0.3	sugar (G)	2.4
2	protein (G)	2.2
2.1	saturated fat (G)	0
8.8	Vitamin C (MG)	0
7	Vitamin A (UG)	0
0	Vitamin D (IU)	18
2	Vitamin E (MG)	0
13	calcium (MG)	2
0.61	iron (MG)	0.41
0.08	thiamin (MG)	0.02
0.14	riboflavin (MG)	0.22
1.9	niacin (MG)	3.9
1.5	pantothenic acid (MG)	1.5
0.29	Vitamin B6 (MG)	0.29
89	folate (UG)	13

0.782 | 0.782 | 2.02 Complete Comparison:
Shiitake Mushroom vs. Avocado

Sunflower Seeds

Similarity: 76%

More nutritionally dense than avocado, sunflower seeds are also high in dietary fiber and potassium. Moreover, sunflower seeds contains more protein, calcium, iron and thiamin than avocado.

For 100 grams of avocado and sunflower seeds:

Avocado (about 3/8 cup)		Sunflower Seeds (3/4 cup)
6.8	dietary fiber (G)	12
507	potassium (MG)	491

However, avocado does contain more Vitamin C, Vitamin A and Vitamin E than sunflower seeds by weight.

Here is a comparison of the rest of nutrients:

167	calories (KCAL)	619
0.3	sugar (G)	0
2	protein (G)	17
2.1	saturated fat (G)	6
8.8	Vitamin C (MG)	1.4
7	Vitamin A (UG)	0
2	Vitamin E (MG)	0
13	calcium (MG)	57
0.61	iron (MG)	6.8
0.08	thiamin (MG)	0.33
0.14	riboflavin (MG)	0.29
1.9	niacin (MG)	4.2
1.5	pantothenic acid (MG)	7.1
0.29	Vitamin B6 (MG)	0.81
89	folate (UG)	238

0.76 | 0.76 | 8.9 Complete Comparison:
Sunflower Seeds vs. Avocado

Other Nutritional Substitutes

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