Avocado oil vs. Benecol — In-Depth Nutrition Comparison

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How are avocado oil and benecol different?

Avocado oil is richer in fats, monounsaturated fat, and polyunsaturated fat, while benecol is higher in vitamin A.
Benecol covers your daily need for vitamin A 152% more than avocado oil.
Avocado oil contains 4 times more monounsaturated fat than benecol. Avocado oil contains 70.554g of monounsaturated fat, while benecol contains 18.932g.
Benecol is lower in saturated fat.

Oil, avocado and Margarine-like spread, BENECOL Light Spread types were used in this article.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Avocado oil

Benecol

Contains less SodiumSodium

-100%

Contains more MagnesiumMagnesium	+∞%
Contains more CalciumCalcium	+∞%
Contains more PotassiumPotassium	+∞%
Contains more PhosphorusPhosphorus	+∞%

~equal in Iron ~0mg

~equal in Copper ~0mg

~equal in Zinc ~0mg

~equal in Manganese ~0mg

~equal in Selenium ~µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Avocado oil

Benecol

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+∞%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin C ~mg

~equal in Vitamin D ~µg

~equal in Vitamin B2 ~0mg

~equal in Vitamin B3 ~0mg

~equal in Vitamin B5 ~mg

~equal in Vitamin B6 ~0mg

~equal in Vitamin B12 ~µg

~equal in Folate ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin E		37.22mg	248%
Vitamin A	0µg	1370µg	152%
Monounsaturated fat	70.554g	18.932g	129%
Omega-3 (ALA)		1.976g	124%
Fats	100g	38.71g	94%
Omega-6 (Linoleic acid)		9.557g	56%
Vitamin K		56.5µg	47%
Saturated fat	11.56g	4.77g	31%
Sodium	0mg	670mg	29%
Calories	884kcal	357kcal	26%
Polyunsaturated fat	13.486g	11.948g	10%
Carbs	0g	5.71g	2%
Phosphorus	0mg	4mg	1%
Vitamin B1	0mg	0.012mg	1%
Weight per 100 calories	11g	28g	N/A
Unsaturated / Saturated Fat ratio	7.3	6.5	N/A
Net carbs	0g	5.71g	N/A
Magnesium	0mg	1mg	0%
Calcium	0mg	4mg	0%
Potassium	0mg	4mg	0%
Trans fat		2.214g	N/A
Omega-6 (Eicosadienoic acid)		0.037g	N/A