How to Make Guacamole Easy

Ingredient description Matched product Energy (calories)
3 ripe avocados Avocados · raw · all commercial varieties - 3 avocado, NS as to Florida or California 965 kcal
50g onion (about half a small onion) Onions · raw - 50 g 20 kcal
15g green chili Peppers · chili · green · canned - 15 g 3 kcal
100g tomato (1 tomato) Tomatoes · orange · raw - 100 g 16 kcal
5g cilantro Coriander (cilantro) leaves · raw - 5 g 1 kcal
5
Main Ingredients
1
Servings per recipe
773 g
Servings size
Amount per 773 g= 1 serving(s)
  • Energy (calories)：1044kcal
    46%
  • Protein：15.9g
    26%
  • Fat：90.81g Why gray?
    183%
  • Carbohydrates：66.92g
    24%
Calorie breakdown
  • Protein: 5%
    52kcal
  • Fat: 73%
    760kcal
  • Carbohydrates: 22%
    233kcal
The chart shows the percentage of calories intake (energy) coming from the respective macronutrients (fats, protein and carbohydrates).
Omega 6 : Omega 3
1:1
20:1
15:1
Both fatty acids are essential, but nowadays the majority of western diets include excessive amounts of Omega 6 acid.

The ratio shows whether the proportion of both fatty acids in your diet is optimal. Red color means too much of Omega 6 or too little of Omega 3. The data are rounded off and approximate.

General

  • Energy
    46%
    1005 kcal
  • Water
    22%
    599.51 g

Carbohydrates

  • Carbohydrate
    24%
    60.16 g
  • Fiber
    170%
    42.5 g
  • Sugars, total
    6.14 g
  • Starch
    0.66 g

Lipids

  • Total lipid (fat)
    183%
    88.71 g
  • Total polyunsaturated
    11.06 g
  • Omega 3 (n-3)
    0.674 g
  • Omega 6 (n-6)
    10.386 g
  • Total monounsaturated
    59.139 g
  • Total saturated
    as low as possible
    12.871 g
  • Total trans
    ~
  • Cholesterol
    as low as possible
    0 mg

Protein + aminoacids

  • Protein
    26%
    13.98 g
  • Tryptophan
    52%
    0.167 g
  • Threonine
    38%
    0.484 g
  • Isoleucine
    45%
    0.544 g
  • Leucine
    34%
    0.922 g
  • Lysine
    35%
    0.862 g
  • Methionine + Cystine
    35%
    0.423 g
  • Methionine
    0.241 g
  • Cystine
    0.182 g
  • Phenylalanine + Tyrosine
    45%
    0.955 g
  • Phenylalanine
    0.631 g
  • Tyrosine
    0.325 g
  • Valine
    45%
    0.69 g

Vitamins

  • Vitamin C
    115%
    86.5 mg
  • Folate, total
    538 µg
  • Folate, DFE
    538 µg DFE
  • Vitamin B-1 (Thiamin)
    43%
    0.478 mg
  • Vitamin B-2 (Riboflavin)
    77%
    0.844 mg
  • Vitamin B-3 (Niacin)
    81%
    11.281 mg
  • Vitamin B-5 (Pantothenic acid)
    173%
    8.664 mg
  • Vitamin B-6
    130%
    1.695 mg
  • Vitamin B-12 (Cobalamin)
    0%
    0 µg
  • Vitamin A
    117%
    2734 IU
  • Vitamin E
    84%
    12.62 mg
  • Vitamin D
    0%
    0 IU
  • Vitamin K
    158%
    142.3 µg
  • Isoflavones, total
    0 mg

Minerals

  • Calcium, Ca
    10%
    98 mg
  • Magnesium, Mg
    61%
    190 mg
  • Phosphorus, P
    52%
    361 mg
  • Iron, Fe
    23%
    4.18 mg
  • Potassium, K
    69%
    3253 mg
  • Sodium, Na
    10%
    148 mg
  • Zinc, Zn
    52%
    4.12 mg
  • Copper, Cu
    138%
    1.238 mg
  • Selenium, Se
    6%
    3.2 µg
  • Manganese, Mn
    57%
    1.03 mg
Nutrition information is automatically calculated, so should only be used as an approximation.
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