Printed from https://www.nutritionvalue.org Compare nutritional values Avocado Toast and Fruit Smoothie nutritional composition per ingredient
Nutrient Bread, white wheat Tomatoes, year round average, raw, ripe, red Butter, salted Avocados, California, raw Oil, salad or cooking, olive Fruit mixture, frozen Almond milk, unsweetened Spinach, raw Honey Chia seeds Yogurt, nonfat, vanilla, Greek Weight 100 g 100 g 4.70 g 100 g 4.50 g 100 g 122 g 30 g 5 g 15 g 100 g Calories 238 18 33.7 167 39.78 44 18.3 6.9 15.2 75 78 Vitamin A, RAE 0 mcg 42 mcg 32.15 mcg 7 mcg 0 mcg 63 mcg 109.80 mcg 140.70 mcg 0 mcg 0 mcg Carotene, alpha 0 mcg 101 mcg 0 mcg 24 mcg 0 mcg 2 mcg 0 mcg 0 mcg 0 mcg 0 mcg Carotene, beta 2 mcg 449 mcg 7.43 mcg 63 mcg 0 mcg 741 mcg 0 mcg 1687.80 mcg 0 mcg 0 mcg Cryptoxanthin, beta 0 mcg 0 mcg 0 mcg 27 mcg 0 mcg 25 mcg 0 mcg 0 mcg 0 mcg 0 mcg Lutein + zeaxanthin 25 mcg 123 mcg 0 mcg 271 mcg 0 mcg 43 mcg 0 mcg 3659.40 mcg 0 mcg 0 mcg Lycopene 0 mcg 2573 mcg 0 mcg 0 mcg 0 mcg 1 mcg 0 mcg 0 mcg 0 mcg 0 mcg Retinol 0 mcg 0 mcg 31.54 mcg 0 mcg 0 mcg 0 mcg 109.80 mcg 0 mcg 0 mcg 0 mcg Thiamin 0.51 mg 0.04 mg 0 mg 0.07 mg 0 mg 0.04 mg 0 mg 0.02 mg 0 mg 0.04 mg Riboflavin 0.26 mg 0.02 mg 0.00 mg 0.14 mg 0 mg 0.03 mg 0.01 mg 0.06 mg 0.00 mg 0.24 mg Niacin 4.46 mg 0.59 mg 0.00 mg 1.91 mg 0 mg 0.63 mg 0.09 mg 0.22 mg 0.01 mg 0.20 mg Pantothenic acid 0.46 mg 0.09 mg 0.01 mg 1.46 mg 0 mg 0.02 mg 0.00 mg 0.39 mg Vitamin B6 0.08 mg 0.08 mg 0 mg 0.29 mg 0 mg 0.07 mg 0 mg 0.06 mg 0.00 mg 0.05 mg Vitamin B12 0 mcg 0 mcg 0.01 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0.64 mcg Vitamin B12, added 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg Folate, DFE 162 mcg 15 mcg 0.14 mcg 89 mcg 0 mcg 20 mcg 1.22 mcg 58.20 mcg 0.10 mcg 11 mcg Folate, food 78 mcg 15 mcg 0.14 mcg 89 mcg 0 mcg 20 mcg 1.22 mcg 58.20 mcg 0.10 mcg 11 mcg Folic acid 49 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg Vitamin C 0 mg 13.70 mg 0 mg 8.80 mg 0 mg 28.10 mg 0 mg 8.40 mg 0 mg 0 mg 0 mg Vitamin D 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 0 mcg 1.22 mcg 0 mcg 0 mcg 0.90 mcg Vitamin D2 0 mcg 0 mcg Vitamin D3 0 mcg 0.90 mcg Vitamin E (alpha-tocopherol) 0.38 mg 0.54 mg 0.11 mg 1.97 mg 0.65 mg 0.40 mg 3.43 mg 0.61 mg 0 mg 0.02 mg Vitamin E, added 0 mg 0 mg 0 mg 0 mg 0 mg 3.43 mg 0 mg 0 mg 0 mg Tocopherol, alpha 0.38 mg 0.54 mg 0.11 mg 1.97 mg 0.65 mg 0.40 mg 3.43 mg 0.61 mg 0 mg 0.02 mg Tocopherol, beta 0.01 mg 0 mg 0.04 mg 0 mg 0 mg Tocopherol, delta 0 mg 0 mg 0.02 mg 0 mg 0 mg Tocopherol, gamma 0.12 mg 0 mg 0.32 mg 0.04 mg 0.05 mg Tocotrienol, alpha 0.01 mg 0 mg 0.01 mg 0 mg Tocotrienol, beta 0 mg 0 mg 0 mg 0 mg Tocotrienol, delta 0 mg 0 mg 0 mg 0 mg Tocotrienol, gamma 0 mg 0 mg 0 mg 0 mg Vitamin K 7.70 mcg 7.90 mcg 0.30 mcg 21 mcg 2.70 mcg 2.60 mcg 0 mcg 144.90 mcg 0 mcg 0.10 mcg Vitamin K1 7.70 mcg 7.90 mcg 0.30 mcg 21 mcg 2.70 mcg 2.60 mcg 0 mcg 144.90 mcg 0 mcg 0.10 mcg Dihydrophylloquinone 0 mcg 0 mcg 0 mcg Betaine 0 mg 0.10 mg 0 mg 0.70 mg 0 mg 30.80 mg 0.10 mg Choline 8.10 mg 6.70 mg 0.90 mg 14.20 mg 0 mg 6.50 mg 3.80 mg 5.80 mg 0.10 mg 15.20 mg Calcium 684 mg 10 mg 1.13 mg 13 mg 0.04 mg 11 mg 224.48 mg 29.70 mg 0.30 mg 100.05 mg 99 mg Copper 0.15 mg 0.06 mg 0 mg 0.17 mg 0 mg 0.09 mg 0.02 mg 0.04 mg 0 mg 0.02 mg Fluoride 2.30 mcg 0.10 mcg 0.30 mcg Iron 4.89 mg 0.27 mg 0 mg 0.61 mg 0.03 mg 0.38 mg 0.34 mg 0.81 mg 0.02 mg 1.35 mg 0.04 mg Magnesium 26 mg 11 mg 0.09 mg 29 mg 0 mg 11 mg 7.32 mg 23.70 mg 0.10 mg 10 mg Manganese 0.63 mg 0.11 mg 0 mg 0.15 mg 0 mg 0.27 mg 0.00 mg 0.01 mg Phosphorus 103 mg 24 mg 1.13 mg 54 mg 0 mg 15 mg 10.98 mg 14.70 mg 0.20 mg 119 mg Potassium 127 mg 237 mg 1.13 mg 507 mg 0.04 mg 141 mg 81.74 mg 167.40 mg 2.60 mg 123 mg Selenium 16.10 mcg 0 mcg 0.05 mcg 0.40 mcg 0 mcg 1 mcg 0.12 mcg 0.30 mcg 0.04 mcg 9.70 mcg Sodium 478 mg 5 mg 30.22 mg 8 mg 0.09 mg 9 mg 87.84 mg 23.70 mg 0.20 mg 0 mg 34 mg Zinc 0.95 mg 0.17 mg 0 mg 0.68 mg 0 mg 0.20 mg 0.07 mg 0.16 mg 0.01 mg 0.46 mg Protein 10.66 g 0.88 g 0.04 g 1.96 g 0 g 0.70 g 0.49 g 0.86 g 0.01 g 2.50 g 8.64 g Alanine 0.03 g 0.00 g 0.11 g 0 g 0.04 g 0 g 0.21 g Arginine 0.02 g 0.00 g 0.09 g 0 g 0.05 g 0 g 0.15 g Aspartic acid 0.14 g 0.00 g 0.23 g 0 g 0.07 g 0.00 g 0.39 g Cystine 0.01 g 0 g 0.03 g 0 g 0.01 g 0 g 0.04 g Glutamic acid 0.43 g 0.01 g 0.28 g 0 g 0.10 g 0.00 g 0.96 g Glycine 0.02 g 0.00 g 0.10 g 0 g 0.04 g 0 g 0.12 g Histidine 0.01 g 0.00 g 0.05 g 0 g 0.02 g 0 g 0.12 g Isoleucine 0.02 g 0.00 g 0.08 g 0 g 0.04 g 0 g 0.27 g Leucine 0.03 g 0.00 g 0.14 g 0 g 0.07 g 0.00 g 0.50 g Lysine 0.03 g 0.00 g 0.13 g 0 g 0.05 g 0 g 0.44 g Methionine 0.01 g 0.00 g 0.04 g 0 g 0.02 g 0 g 0.14 g Phenylalanine 0.03 g 0.00 g 0.10 g 0 g 0.04 g 0.00 g 0.27 g Proline 0.01 g 0.00 g 0.10 g 0 g 0.03 g 0.00 g 0.58 g Serine 0.03 g 0.00 g 0.11 g 0 g 0.03 g 0 g 0.30 g Threonine 0.03 g 0.00 g 0.07 g 0 g 0.04 g 0 g 0.20 g Tryptophan 0.01 g 0.00 g 0.03 g 0 g 0.01 g 0 g 0.03 g Tyrosine 0.01 g 0.00 g 0.05 g 0 g 0.03 g 0 g 0.25 g Valine 0.02 g 0.00 g 0.10 g 0 g 0.05 g 0 g 0.41 g Fat 2.15 g 0.20 g 3.81 g 15.41 g 4.50 g 0.21 g 1.17 g 0.12 g 0 g 4.50 g 0.18 g Saturated fatty acids 0.63 g 0.03 g 2.41 g 2.13 g 0.62 g 0.04 g 0.10 g 0.02 g 0 g 0.50 g 0.13 g Butanoic acid 0.00 g 0 g 0.15 g 0 g 0 g 0 g 0 g 0 g 0.01 g Decanoic acid 0.00 g 0 g 0.12 g 0 g 0 g 0 g 0 g 0 g 0 g 0.02 g Docosanoic acid 0.01 g 0 g 0.01 g 0 g Dodecanoic acid 0.01 g 0 g 0.12 g 0 g 0 g 0 g 0 g 0 g 0 g 0.01 g Eicosanoic acid 0.01 g 0.01 g 0 g 0.02 g 0 g Heptadecanoic acid 0.00 g 0.03 g 0 g 0.00 g 0.00 g Hexadecanoic acid 0.32 g 0.02 g 1.02 g 2.08 g 0.51 g 0.03 g 0.08 g 0.01 g 0 g 0.05 g Hexanoic acid 0 g 0 g 0.09 g 0 g 0 g 0 g 0 g 0 g 0.00 g Octadecanoic acid 0.25 g 0.01 g 0.47 g 0.05 g 0.09 g 0.00 g 0.02 g 0.00 g 0 g 0.02 g Octanoic acid 0.01 g 0 g 0.06 g 0.00 g 0 g 0 g 0 g 0 g 0 g 0.00 g Pentadecanoic acid 0.00 g 0 g 0.00 g Tetracosanoic acid 0.00 g 0 g 0 g 0 g Tetradecanoic acid 0.01 g 0 g 0.35 g 0 g 0 g 0.00 g 0.00 g 0.00 g 0 g 0.02 g Monounsaturated fatty acids 0.39 g 0.03 g 0.99 g 9.80 g 3.28 g 0.05 g 0.72 g 0.00 g 0 g 0.04 g Cis-hexadecenoic acid 0.02 g 0.04 g 0.00 g Cis-octadecenoic acid 0.34 g 0.80 g 0.03 g Docosenoic acid 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Docosenoic cis acid 0 g 0 g Docosenoic trans acid 0 g 0 g Eicosenoic acid 0.01 g 0 g 0.01 g 0.03 g 0.01 g 0 g 0 g 0 g 0 g 0.00 g Heptadecenoic acid 0.00 g 0.01 g 0.01 g 0 g Hexadecenoic acid 0.02 g 0.00 g 0.04 g 0.70 g 0.06 g 0.01 g 0.01 g 0.00 g 0 g 0.00 g Octadecenoic acid 0.37 g 0.03 g 0.94 g 9.07 g 3.21 g 0.03 g 0.69 g 0.00 g 0 g 0.04 g Pentadecenoic acid 0 g 0 g 0 g Tetracosenoic cis acid 0 g 0 g Tetradecenoic acid 0 g 0 g 0 g 0.00 g Trans-hexadecenoic acid 0 g 0 g Trans-octadecenoic acid 0.03 g 0.14 g 0.00 g Polyunsaturated fatty acids 0.97 g 0.08 g 0.14 g 1.82 g 0.47 g 0.07 g 0.29 g 0.05 g 0 g 0.01 g α-linolenic acid n-3 (ALA) 0.08 g 0.01 g 0.11 g 0 g γ-linolenic acid n-6 (GLA) 0 g 0.01 g 0 g Cis,cis-eicosadienoic n-6 acid 0.00 g 0 g 0 g Linoleic acid n-6 (LA) 0.88 g 0.10 g 0.01 g Docosahexaenoic n-3 acid (DHA) 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Docosapentaenoic n-3 acid (DPA) 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Docosatetraenoic acid 0.01 g 0 g Eicosadienoic acid 0 g 0.02 g 0 g Eicosadienoic n-3 acid 0 g 0 g Eicosadienoic n-6 acid 0 g 0 g Eicosapentaenoic n-3 acid (EPA) 0.00 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Eicosatetraenoic acid 0.00 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Octadecadienoic CLAs acid 0 g 0.01 g 0 g Octadecadienoic acid 0.88 g 0.08 g 0.13 g 1.67 g 0.44 g 0.04 g 0.31 g 0.01 g 0 g 0.01 g Octadecatetraenoic acid 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Octadecatrienoic acid 0.08 g 0.00 g 0.01 g 0.12 g 0.03 g 0.03 g 0 g 0.04 g 0 g 0.00 g Trans-octadecadienoic acid 0.00 g 0 g Trans-octadecatrienoic acid 0 g Fatty acids, total trans 0.03 g 0 g 0.15 g 0 g 0 g 0 g 0.00 g Fatty acids, total trans-monoenoic 0.03 g 0.14 g 0.00 g Fatty acids, total trans-polyenoic 0.00 g 0.01 g 0 g Carbohydrate 43.91 g 3.89 g 0 g 8.64 g 0 g 11.10 g 1.60 g 1.09 g 4.12 g 6.50 g 10.37 g Fiber 9.20 g 1.20 g 0 g 6.80 g 0 g 1.50 g 0.24 g 0.66 g 0.01 g 4.99 g 0.50 g Starch 27.25 g 0 g 0.11 g 0 g Sugars 5 g 2.63 g 0 g 0.30 g 0 g 8.87 g 0.99 g 0.13 g 4.11 g 0 g 9.54 g Fructose 2.70 g 1.37 g 0.08 g 0.04 g 2.05 g 1.92 g Galactose 0 g 0 g 0.08 g 0.03 g 0.15 g 0.60 g Glucose 1.50 g 1.25 g 0.08 g 0.03 g 1.79 g 0.32 g Lactose 0 g 0 g 0 g 0 g 2.63 g Maltose 0.80 g 0 g 0 g 0 g 0.07 g 0 g Sucrose 0 g 0 g 0.06 g 0.02 g 0.04 g 4.07 g Beta-sitosterol 0.19 mg 76 mg Campesterol 0 mg 5 mg Cholesterol 0 mg 0 mg 10.11 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 3 mg Phytosterols 7 mg 9.95 mg 2.70 mg Stigmasterol 0 mg 2 mg Alcohol, ethyl 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g 0 g Ash 3.69 g 0.50 g 0.10 g 1.66 g 0 g 0.52 g 0.01 g 0.55 g Caffeine 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg Theobromine 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg 0 mg Trans-Octadecadienoic acid 0.01 g Water 39.60 g 94.52 g 0.76 g 72.33 g 0 g 87.59 g 117.78 g 27.42 g 0.85 g 80.26 g
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Bread, white wheat and Tomatoes, year round average, raw, ripe, red and Butter, salted and Avocados, California, raw and Oil, salad or cooking, olive and Fruit mixture, frozen and Almond milk, unsweetened and Spinach, raw and Honey and Chia seeds and Yogurt, nonfat, vanilla, Greek food comparison.
Daily values are based on a 2000 calorie a day diet.
Recommended daily intake of essential amino acids is provided for 180 lbs person.
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Data from USDA National Nutrient Database.
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