Avocado,
Haas
From all-creatures.org
Vegan - Vegetarian Recipe Book
How Mary and Frank and Friends Eat
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vegan lifestyle."
"Let no animal die that we may live!"
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Ingredients: Descriptions and Photos
Avocado, Haas
(Avocado, Haas) In our opinion, the Haas avocado is the best tasting of all varieties; it is also the smallest. Unlike most other fruits and vegetables, which are relatively low in calories, avocados are high in calories because of their mono-unsaturated fat content. They can be cut in half and eaten out of the "shell", cut on salads, made into dips, or sliced and used in sandwiches. Choose avocados that are firm or slightly soft to the touch, but free of depressions. When avocados are ripe, they are slightly soft to the touch. They will ripen on the kitchen countertop; and when ripe, they can be stored for a few days in the refrigerator. We could not find any specific nutritional information for Haas avocados, so we included a general chart. See the nutritional chart below.
Refuse: 26% (Seed and skin)
Scientific Name: Persea americana
NDB No: 09037 (Nutrient values and weights are for edible portion)
| Nutrient | Units | Value per 100 grams |
Number of Data Points |
Std. Error |
1.00 X 1 cup, pureed ------- 230g |
|---|---|---|---|---|---|
| Proximates | |||||
| Water |
g
|
73.23
|
40
|
1.898
|
168.43
|
| Energy |
kcal
|
160
|
0
|
|
368
|
| Energy |
kj
|
670
|
0
|
|
1541
|
| Protein |
g
|
2.00
|
34
|
0.136
|
4.60
|
| Total lipid (fat) |
g
|
14.66
|
35
|
0.542
|
33.72
|
| Ash |
g
|
1.58
|
34
|
0.118
|
3.63
|
| Carbohydrate, by difference |
g
|
8.53
|
0
|
|
19.62
|
| Fiber, total dietary |
g
|
6.7
|
27
|
0.879
|
15.4
|
| Sugars, total |
g
|
0.66
|
12
|
0.019
|
1.52
|
| Sucrose |
g
|
0.06
|
10
|
0.037
|
0.14
|
| Glucose (dextrose) |
g
|
0.37
|
10
|
0.03
|
0.85
|
| Fructose |
g
|
0.12
|
10
|
0.016
|
0.28
|
| Lactose |
g
|
0.00
|
10
|
0
|
0.00
|
| Maltose |
g
|
0.00
|
10
|
0
|
0.00
|
| Galactose |
g
|
0.10
|
8
|
0.014
|
0.23
|
| Starch |
g
|
0.11
|
4
|
0
|
0.25
|
| Minerals | |||||
| Calcium, Ca |
mg
|
12
|
29
|
0.583
|
28
|
| Iron, Fe |
mg
|
0.55
|
29
|
0.105
|
1.27
|
| Magnesium, Mg |
mg
|
29
|
17
|
1.542
|
67
|
| Phosphorus, P |
mg
|
52
|
16
|
1.622
|
120
|
| Potassium, K |
mg
|
485
|
29
|
31.316
|
1116
|
| Sodium, Na |
mg
|
7
|
23
|
1.173
|
16
|
| Zinc, Zn |
mg
|
0.64
|
17
|
0.029
|
1.47
|
| Copper, Cu |
mg
|
0.190
|
17
|
0.039
|
0.437
|
| Manganese, Mn |
mg
|
0.142
|
17
|
0.007
|
0.327
|
| Fluoride, F |
mcg
|
7.0
|
9
|
|
16.1
|
| Selenium, Se |
mcg
|
0.4
|
5
|
0.068
|
0.9
|
| Vitamins | |||||
| Vitamin C, total ascorbic acid |
mg
|
10.0
|
20
|
0.505
|
23.0
|
| Thiamin |
mg
|
0.067
|
16
|
0.002
|
0.154
|
| Riboflavin |
mg
|
0.130
|
16
|
0.008
|
0.299
|
| Niacin |
mg
|
1.738
|
16
|
0.081
|
3.997
|
| Pantothenic acid |
mg
|
1.389
|
16
|
0.301
|
3.195
|
| Vitamin B-6 |
mg
|
0.257
|
15
|
0.046
|
0.591
|
| Folate, total |
mcg
|
81
|
24
|
10.343
|
186
|
| Folic acid |
mcg
|
0
|
0
|
|
0
|
| Folate, food |
mcg
|
81
|
24
|
10.343
|
186
|
| Folate, DFE |
mcg_DFE
|
81
|
0
|
|
186
|
| Vitamin B-12 |
mcg
|
0.00
|
0
|
|
0.00
|
| Vitamin B-12, added |
mcg
|
0.00
|
0
|
|
0.00
|
| Vitamin A, IU |
IU
|
146
|
0
|
|
336
|
| Vitamin A, RAE |
mcg_RAE
|
7
|
0
|
|
16
|
| Retinol |
mcg
|
0
|
0
|
|
0
|
| Vitamin E (alpha-tocopherol) |
mg
|
2.07
|
23
|
0.214
|
4.76
|
| Vitamin E, added |
mg
|
0.00
|
0
|
|
0.00
|
| Tocopherol, beta |
mg
|
0.05
|
10
|
0.009
|
0.12
|
| Tocopherol, gamma |
mg
|
0.33
|
19
|
0.114
|
0.76
|
| Tocopherol, delta |
mg
|
0.02
|
10
|
0.004
|
0.05
|
| Vitamin K (phylloquinone) |
mcg
|
21.0
|
8
|
0.766
|
48.3
|
| Lipids | |||||
| Fatty acids, total saturated |
g
|
2.126
|
0
|
|
4.890
|
| 4:0 |
g
|
0.000
|
0
|
|
0.000
|
| 6:0 |
g
|
0.000
|
0
|
|
0.000
|
| 8:0 |
g
|
0.001
|
7
|
0.001
|
0.002
|
| 10:0 |
g
|
0.000
|
8
|
0
|
0.000
|
| 12:0 |
g
|
0.000
|
8
|
0
|
0.000
|
| 14:0 |
g
|
0.000
|
8
|
0
|
0.000
|
| 15:0 |
g
|
0.000
|
8
|
0
|
0.000
|
| 16:0 |
g
|
2.075
|
8
|
0.104
|
4.773
|
| 17:0 |
g
|
0.000
|
8
|
0
|
0.000
|
| 18:0 |
g
|
0.049
|
8
|
0.005
|
0.113
|
| 20:0 |
g
|
0.000
|
8
|
0
|
0.000
|
| 22:0 |
g
|
0.000
|
8
|
0
|
0.000
|
| 24:0 |
g
|
0.000
|
4
|
0
|
0.000
|
| Fatty acids, total monounsaturated |
g
|
9.799
|
0
|
|
22.538
|
| 14:1 |
g
|
0.000
|
8
|
0
|
0.000
|
| 15:1 |
g
|
0.000
|
8
|
0
|
0.000
|
| 16:1 undifferentiated |
g
|
0.698
|
8
|
0.039
|
1.605
|
| 17:1 |
g
|
0.010
|
8
|
0.001
|
0.023
|
| 18:1 undifferentiated |
g
|
9.066
|
8
|
0.474
|
20.852
|
| 20:1 |
g
|
0.025
|
8
|
0.002
|
0.058
|
| 22:1 undifferentiated |
g
|
0.000
|
4
|
0
|
0.000
|
| Fatty acids, total polyunsaturated |
g
|
1.816
|
0
|
|
4.177
|
| 18:2 undifferentiated |
g
|
1.674
|
8
|
0.063
|
3.850
|
| 18:3 undifferentiated |
g
|
0.125
|
0
|
|
0.287
|
| 18:3 n-3 c,c,c |
g
|
0.111
|
4
|
0.007
|
0.255
|
| 18:3 n-6 c,c,c |
g
|
0.015
|
4
|
0
|
0.034
|
| 18:4 |
g
|
0.000
|
4
|
0
|
0.000
|
| 20:2 n-6 c,c |
g
|
0.000
|
8
|
0
|
0.000
|
| 20:3 undifferentiated |
g
|
0.016
|
8
|
0.002
|
0.037
|
| 20:4 undifferentiated |
g
|
0.000
|
8
|
0
|
0.000
|
| 20:5 n-3 |
g
|
0.000
|
4
|
0
|
0.000
|
| 22:5 n-3 |
g
|
0.000
|
4
|
0
|
0.000
|
| 22:6 n-3 |
g
|
0.000
|
4
|
0
|
0.000
|
| Cholesterol |
mg
|
0
|
0
|
|
0
|
| Stigmasterol |
mg
|
2
|
6
|
0
|
5
|
| Campesterol |
mg
|
5
|
6
|
0.196
|
12
|
| Beta-sitosterol |
mg
|
76
|
6
|
5.583
|
175
|
| Amino acids | |||||
| Tryptophan |
g
|
0.025
|
0
|
|
0.058
|
| Threonine |
g
|
0.073
|
0
|
|
0.168
|
| Isoleucine |
g
|
0.084
|
0
|
|
0.193
|
| Leucine |
g
|
0.143
|
0
|
|
0.329
|
| Lysine |
g
|
0.132
|
0
|
|
0.304
|
| Methionine |
g
|
0.038
|
0
|
|
0.087
|
| Cystine |
g
|
0.027
|
0
|
|
0.062
|
| Phenylalanine |
g
|
0.232
|
0
|
|
0.534
|
| Tyrosine |
g
|
0.049
|
0
|
|
0.113
|
| Valine |
g
|
0.107
|
0
|
|
0.246
|
| Arginine |
g
|
0.088
|
0
|
|
0.202
|
| Histidine |
g
|
0.049
|
0
|
|
0.113
|
| Alanine |
g
|
0.109
|
0
|
|
0.251
|
| Aspartic acid |
g
|
0.236
|
0
|
|
0.543
|
| Glutamic acid |
g
|
0.287
|
0
|
|
0.660
|
| Glycine |
g
|
0.104
|
0
|
|
0.239
|
| Proline |
g
|
0.098
|
0
|
|
0.225
|
| Serine |
g
|
0.114
|
0
|
|
0.262
|
| Other | |||||
| Alcohol, ethyl |
g
|
0.0
|
0
|
|
0.0
|
| Caffeine |
mg
|
0
|
0
|
|
0
|
| Theobromine |
mg
|
0
|
0
|
|
0
|
| Carotene, beta |
mcg
|
62
|
33
|
7.715
|
143
|
| Carotene, alpha |
mcg
|
24
|
31
|
11.54
|
55
|
| Cryptoxanthin, beta |
mcg
|
28
|
29
|
16.722
|
64
|
| Lycopene |
mcg
|
0
|
7
|
0
|
0
|
| Lutein + zeaxanthin |
mcg
|
271
|
16
|
16.66
|
623
|
The above recipe is in keeping with God's creation intent (Genesis 1:29-31): 'Then God said, "I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food. And to all the beasts of the earth and all the birds of the air and all the creatures that move on the ground-- everything that has the breath of life in it-- I give every green plant for food." And it was so. God saw all that he had made, and it was very good.' (NIV) Let no animal suffer or die that we may live!
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