Avocado

ByОлена Коновалова
AVOCADO

 

      The fruits of the avocado (Persea americana) possess an exceptional concentration of silicon (213.0% of the Daily Value [DV] per 100 g), boron (143.0%), nickel (140.0%), potassium (20.0%), copper (19.0%), rubidium (17.3%), molybdenum (14.0%), manganese (11.0%), magnesium (10.1%), cobalt (10.0%), and iron (9.8%). The vitamin profile includes pantothenic acid (19.0%), folate (folic acid) (15.0%), pyridoxine (14.0%), and ascorbic acid (11.3%).

 

      Avocado is further characterized by a significant unsaturated fatty acid content (28.0% DV). This includes omega-6 polyunsaturated fatty acids (18.0%), primarily as linoleic acid (18:2), and omega-3 polyunsaturated fatty acids (11.1%), primarily as alpha-linolenic acid (18:3). Most notably, the concentration of the monounsaturated omega-9 fatty acid, oleic acid (18:1), is exceptionally high, ranging from 8.965 to 11.300 g per 100 g of raw material. The fruit also provides dietary fiber (20.0% DV), minor quantities of starch (up to 0.5 g per 100 g), and sucrose (0.06 g).

 

      The total purine base content per 100 g is approximately 10.0% of the daily allowance, a factor that should be clinically considered in cases of gout.

 

      Avocados are devoid of oxalic acid.

 

      Avocado is highly distinguished by its phytosterol content: 100 g provides 154.6% of the daily requirement. Beta-sitosterol constitutes the bulk of the phytosterol fraction, with its concentration reaching 190.0% of the daily requirement per 100 g of fruit.

 

      However, beta-sitosterol exhibits significant antiandrogenic activity. It acts as a non-competitive inhibitor of 5-alpha reductase, the enzyme catalyzing the conversion of testosterone into its more biologically active metabolite, dihydrotestosterone (DHT). Furthermore, it interferes with the binding of DHT to specific androgen receptors and accelerates DHT degradation, thereby inducing a systemic antiandrogenic effect.

 

      Given the exceptionally high concentration of beta-sitosterol, avocado is traditionally considered a dietary product for women. Frequent consumption by men may lead to a physiological reduction in testosterone levels. Conversely, its intake may be indicated for men exclusively in the clinical context of prostate hypertrophy, hyperplasia, and/or adenoma. This is due to the fact that elevated DHT synthesis within prostatic tissue is a primary driver of hyperplasia and the potential progression toward prostatic neoplasia.
Calories per 100 g: 161 kcal
Water per 100 g: 74.27 g
Ash per 100 g: 1.04 g
CHEMICAL COMPOSITION

 
Vitamins, macro- and microelements, nutrients per 100 g
VITAMINS
Name Content, mass fraction per 100 g of product % of daily requirement
in numbers visually
Vitamin B1 (thiamine) 0.108 6.4 10
Vitamin B2 (riboflavin) 0.122-0.143 mg 6.1 10
Vitamin B5 (pantothenic acid) 0.971-1.912 mg 19.4 20
Vitamin B6 (pyridoxine) 0.28 14 20
Vitamin B9 (folic acid) 62.0-89.0 mcg 14.8 20
Vitamin B12 (cyanocobalamin) 0.0 0 0
Vitamin C (ascorbic acid) 7.9-8.8 mg 11 10
Vitamin E (alpha-tocopherol) 1.97  13.1 20
Beta-tocopherol 0.04 0.3 0
Gamma-tocopherol 0.32 2.1  5
Delta-tocopherol 0.02 0.1 0
Vitamin D (ergocalciferol) 0.0 0 0
Vitamin PP (nicotinic acid) 1.921 mg 9.6 10
Vitamin K (phylloquinone) 21.0 17.5  20
Biotin 3.6  7.2 10
Alpha-carotene 24 0 0
Beta-carotene 31.0-63.0 1 0
Lutein + zeaxanthin 271 4.5 5
Beta-cryptoxanthin 28  0.6 0
Choline 14.2 3 5
Betaine 0.7 0 0
* Full jug – 100% of the daily requirement; empty – 0-1% of the daily requirement.
MINERAL ELEMENTS

Macroelements
Name Content, mass fraction per 100 g of product % of daily requirement
in numbers Visually
Potassium 238.0-599.0 mg 2 20
Calcium 11.0 1 0
Silicon 64 213 10010020
Magnesium 39.0-42.0 mg 10.1 10
Sodium 10.0 0.77 0
Sulfur 15.0 mg 1.5 0
Phosphorus 34.0-41.0 mg 4.8 5
Chlorine 47 2.0 0

Trace elements

Name Content, mass fraction per 100 g of product % of daily requirement
in numbers Visually
Aluminum 815 2.3 5
Boron 100 142.9 10040
Vanadium 1.96 μg 4.9 5
Iron 0.55-2.02 mg 9.8 5
Iodine 2 1.3 0
Cobalt 1.0 1 10
Manganese 210.0-226.0 μg 11 10
Copper 135.0-262.0 μg 19 20
Molybdenum 10.0 14 20
Nickel 4.8-486.0 μg 14 10040
Rubidium 17.3 17.3 20
Selenium 0.4 0.6 0
Fluorine 14.0 0.35 0
Chromium 0.2-1.3 μg 1.4 0
Zinc 290.0-680.0 μg 3.8 5

 

PROTEINS AND AMINO ACIDS

 

Name Content, mass fraction per 100 g of product % of daily value
in numbers visually
Total protein content 1.98 2.8 5
Essential amino acid content 0.606 g 2.8 5
Content of replaceable amino acids 0.979 g 1.7 0

 

Essential amino acids

 

Name of acid Content, g per 100 g of product % of daily requirement
in numbers Visually
Valine 0.097 5.8 5
Histidine 0.029-0.050 5  5
Isoleucine 0.071-0.080 5 5
Leucine 0.123-0.140 4 5
Lysine 0.094-0.130 4 5
Methionine 0.037-0.070 2.8 5
Threonine 0.066-0.070 4 5
Tryptophan 0.021-0.030 4 5
Phenylalanine 0.068-0.150 5 5

 

Non-essential amino acids

 

Acid name Content, g per 100 g of product % of daily requirement
in numbers Visually
Alanine 0.119 1.8 0
Arginine 0.059-0.090 1.5 0
Aspartic acid 0.240-0.283 2.3 5
Glycine 0.083-0.100 2.4 5
Glutamic acid 0.207-0.290 1.5 0
Proline 0.077-0.100 1.7 0
Serine 0.081-0.110 0.96 0
Tyrosine 0.049-0.055 1.1 0
Cystine 0.021-0.030 1.2 0

 

FATS AND FATTY ACIDS

 

Name Content, mass fraction per 100 g of product % of daily allowance
in numbers Visually
Total fat content 14.66-15.32 g 15.3 20
Unsaturated fatty acid content 11.563-11.800 g 28 30
Omega-3 unsaturated fatty acid content 0.060-0.111 g 11.1 10
Omega-6 unsaturated fatty acid content 1.310-1.844 g 18.4 20
Saturated fatty acid content 1.850-2.437 g 9.7 10

 

Unsaturated fatty acids

 

Acid name Content, g per 100 g of product
Palmitoleic C 16:1 (omega-7) 0.525-0.643 g
Heptadecamonoic C 17:1 (omega-9) 0.01
Oleic C 18:1 (omega-9) 8.965-11.300 g
Linoleic C 18:2 (omega-6) 1.670-1.840 g
Alpha-linolenic C 18:3 (omega-3) 0.11
Gamma-linolenic 18:3 (omega-6) 0
Stearidonic acid C 18:4 (omega-3) 0
Gadoleic C 20:1 (omega-11) 0.0
Eicosatrienoic C 20:3 (omega-3) 0.0
Arachidic C 20:4 (omega-6) 0.004-0.016 g
Eicosapentaenoic acid C 20:5 (omega-3) 0
Erucic acid C 22:1 (omega-9) 0
Clupanoid C 22:5 (omega-3) 0
Docosahexaenoic C 22:6 (omega-3) 0
Nervonova C 24:1 (omega-9) 0

 

Saturated fatty acids

 

Acid name Content, g per 100 g of product
Myristic C 14:0 0
Palmitic C 16:0 1.850-2.402 g
Stearic C 18:0 0.027 g
Arachidic C 20:0 0
Behenic C 22:0 0
Lignoceric acid C 24:0 0

 

Sterols

 

Name Content, mass fraction per 100 g of product % of daily requirement
in numbers Visually
Total phytosterols 85  154.6 10050
Campesterol 5  9.1 10
Stigmasterol 2 5.8 5
Beta-sitosterol 76 190 10090
Cholesterol 0.0 0 –

 

CARBOHYDRATES

 

Name Content, mass fraction per 100 g of product % of daily allowance
in numbers Visually
Total carbohydrate content 7.39-8.53 g 2.1 5
Mono- and disaccharides 5.0 10 10
Glucose 0.10-0.37 g 2.5 5
Fructose 0.12-0.20 g 0.5 0
Sucrose 0.06-0.10 g – –
Galactose 0.1 14.3 20
Starch 0.11-0.50 g – –
Fiber 5.0-6.7 g 20 20

Purine content

Name Content, mass fraction per 100 g of product % of daily allowance
in numbers Visually
Purine content  13 10 10
Units of measurement:
Teaspoon: 250.0 g avocado
Flat tablespoon: 200.0 g avocado
Teaspoon: 7.0 g avocado
Tablespoon: 20.0 g avocado

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