Guacamole

Salad · 7 ingredients · 565 g total

serving (whole recipe)
Ingredients
Avocados, raw, all commercial varieties 1 avocado, NS as to Florida or California (201 g)
Coriander (cilantro) leaves, raw 1 cup (16 g)
Lime juice, raw 1 lime yields (44 g)
Onions, sweet, raw 0.5 onion (166 g)
Peppers, jalapeno, raw 1 pepper (14 g)
Spices, cumin seed 0.5 tsp, whole (1 g)
Tomatoes, red, ripe, raw, year round average 1 medium whole (2-3/5" dia) (123 g)
Macronutrients 70 / 100 How is this scored?

Composition

Energy

Protein 1.3 g
Fat 5.4 g
Carbs 7.1 g
Fiber 3.1 g
Water 85 g
Energy 74 kcal

Energy is predominantly from fat (59%); EFSA recommends 20–35% for a balanced diet

Fat quality 67 / 100 How is this scored?
Total fat
5.4g
Saturated
0.8g
Monounsat.
3.5g
Polyunsat.
0.7g
Omega-3
0.04g
Omega-6
0.62g

Saturated fat is 9.3% of energy, within the WHO limit of 10%. ω-6:ω-3 ratio is 15.5 (target ≤ 4).

Protein quality 85 / 100 How is this scored?
Histidine 100%
Isoleucine 98%
Leucine 85%
Lysine 100%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 97%

Limiting amino acid is Leucine (85% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 37 / 100 How is this scored?

Vitamins

Vitamin A23 µg
Vitamin C14.0 mg
Vitamin D0.0 µg
Vitamin E1.0 mg
Vitamin K19 µg
Thiamin (B1)0.05 mg
Riboflavin (B2)0.06 mg
Niacin (B3)0.9 mg
Pantothenic (B5)0.6 mg
Vitamin B60.17 mg
Folate (B9)42 µg
Vitamin B120.00 µg

Minerals

Calcium17 mg
Iron0.5 mg
Magnesium18 mg
Phosphorus36 mg
Potassium293 mg
Sodium8 mg
Zinc0.3 mg
Copper0.11 mg
Manganese0.12 mg
Selenium0.3 µg

Notable source of Vitamin K (25% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.