Nutrition Information Panel
You would be familiar with the nutrition information panels on breakfast cereal boxes. These help you compare products when shopping and show what nutrients are in a serve of the product. Well avocado may not come in a box but they too contain a wide range of nutrients. The nutrition information panel below shows what nutrients are in a 50g serve or a quarter of an avo.
Servings per package: 4 serves per avocado
Serving size: ~50g or 1/4 avocado
per 100g or
|Energy||303kJ (72Cal)||12%||605kJ (144Cal)|
|- sugars||Less than 1g||Less than 1g|
|Dietary fibre, total||2.1g||7%||4.2g|
|Polyphenols||71mg GAE||142mg GAE|
|Lutein & zeaxanthin||271ug||542ug|
* Percentage daily intakes are based on the average adult diet of 8700kJ. Your daily intakes may be higher or lower depending on your energy needs.
** The RDI used to calculate the %DI is the RDI for adults (200μg), whereas for women, at least one month before pregnancy and three months during pregnancy, the recommended intake for folate is 400μg per day.
Source: NMI Laboratory Analysis results May 2010 average of Hass and Shephard varieties except for:
- Vitamin C and Beta cryptoxanthin - NUTTAB 2010 'http://www.foodstandards.gov.au/science/monitoringnutrients/nutrientable...'
- Vitamin E and lutein zeaxanthin - USDA National Nutrient Database for Standard Reference, Release 26
- Polyphenols - USDA ORAC Release 2, 2010