First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
| Avocados | Almonds |
| Nutrient | avocados | almonds |
| Protein | 3g | 7g |
| Carbohydrate | 11g | 8g |
| Fiber | 8g | 4g |
| Fat | 18g | 17g |
| Monounsat. Fat | 12g | 17g |
| Polyunsat. Fat | 2g | 4g |
| Saturated Fat | 3g | 1g |
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
| Nutrient | avocados | almonds |
| Choline | 4% | 4% |
| Vitamin A | 1% | 0% |
| Vitamin C | 17% | 0% |
| Vitamin E | 22% | 76% |
| Vitamin K | 33% | 0% |
Avocados have significantly more Vitamins C, K than almonds. Almonds have significantly more Vitamins E than avocados. Avocados are a good source of Vitamin E, Vitamin K, Pantothenic Acid, Vitamin B6. Almonds are a good source of Riboflavin, Magnesium, Phosphorus, Iron. Almonds are a great source of Vitamin E.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
| Nutrient | avocados | almonds |
| Vitamin B1 | 8% | 7% |
| Vitamin B2 | 15% | 32% |
| Vitamin B3 | 18% | 10% |
| Vitamin B5 | 35% | 3% |
| Vitamin B6 | 29% | 5% |
| Vitamin B12 | 0% | 0% |
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
| Nutrient | avocados | almonds |
| Sodium | 1% | 0% |
| Potasium | 17% | 7% |
| Calcium | 3% | 18% |
| Magnesium | 10% | 27% |
| Phosphorus | 11% | 29% |
| Iron | 11% | 22% |
| Manganese | 8% | 35% |
| Selenium | 1% | 2% |
| Copper | 24% | 35% |
| Zinc | 9% | 11% |