Guacamole

80 g of guacamole is 124 kcal and mainly feeds your gut, heart and immune.

PER 80 G AS BOUGHT · 124 KCAL

The portion is the serving PeakPie's healthy kitchen standard allows for this ingredient (fat).

Not on the organ lists.Stocks, sauces, herbs, spices and sweeteners flavour a dish rather than feed you, so they are never offered as best ingredients, whatever they score.

What it feeds

Gut7 of 100
Fiber: 17%of a day’s target in this portion.
Heart7 of 100
Fiber: 17%of a day’s target in this portion.
Immune7 of 100
Copper: 16%of a day’s target in this portion.
Kidneys7 of 100
Potassium: 13%of a day’s target in this portion.
Liver5 of 100
Folate (B9): 16%of a day’s target in this portion.
Lungs5 of 100
Vitamin C: 10%of a day’s target in this portion.
Skin5 of 100
Vitamin C: 10%of a day’s target in this portion.
Bones4 of 100
Vitamin K: 15%of a day’s target in this portion.
Brain4 of 100
Folate (B9): 16%of a day’s target in this portion.
Muscles4 of 100
Potassium: 13%of a day’s target in this portion.
Eyes3 of 100
Vitamin C: 10%of a day’s target in this portion.

The score is what this one portion would do for the organ on an otherwise empty day, against PeakPie’s daily targets for an adult aged 19 to 50 (protein at 70 kg). Your own targets in the app follow your age, sex, weight and activity.

What’s in 80 g

NUTRIENT	AMOUNT	OF A DAY
Fiber	5.2g	17%
Copper	0.1mg	16%
Folate (B9)	63 mcg DFE	16%
Vitamin K	16mcg	15%
B6	0.2mg	15%
Potassium	378mg	13%
Vitamin E	1.6mg	11%
Vitamin C	8.2mg	10%
Magnesium	22mg	6%
Phosphorus	41mg	6%
Zinc	0.5mg	5%

Watch out

Saturated fat1.6g · 8% of the UK reference intake
Sugars0.6g · 1% of the UK reference intake
Salt0.7g · 11% of the UK reference intake

What may be claimed

Guacamole is a source of Copper, Folate (B9), Potassium, B6, Vitamin K. These are the authorised wordings from the GB Nutrition and Health Claims Register for those nutrients, the only health claims anyone may make about this food.

Copper

Copper contributes to normal function of the immune system.
Copper contributes to maintenance of normal connective tissues.
Copper contributes to normal iron transport in the body.

A trace mineral that helps immune cells mature, moves iron around the body, and cross-links the collagen in connective tissue.

Folate (B9)

Folate contributes to normal psychological function.
Folate contributes to the normal function of the immune system.
Folate contributes to normal blood formation.
Folate contributes to normal homocysteine metabolism.
Folate contributes to a reduction of tiredness and fatigue.

The B vitamin behind DNA synthesis and cell division — every fast-renewing tissue, from blood to gut lining, leans on it.

Potassium

Potassium contributes to the maintenance of normal blood pressure.
Potassium contributes to normal muscle function.
Potassium contributes to normal functioning of the nervous system.

The electrolyte that counterbalances sodium — easing blood pressure, moving fluid in and out of cells, and firing muscles and nerves.

B6

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