Nutrients Raw avocado flesh is 73% water, 15% fat, 9% carbohydrates, and 2% protein (table). In a 100 gram reference amount, avocado supplies 160 calories, and is a rich source (20% or more of the Daily Value, DV) of several B vitamins (such as 28% DV in pantothenic acid) and vitamin K (20% DV), with moderate contents (10–19% DV) of vitamin C, vitamin E, and potassium. Avocados also contain phytosterols and carotenoids, such as lutein and zeaxanthin.[99] Fat composition Avocados have diverse fats.[100] For a typical one: About 75% of an avocado's energy comes from fat, most of which (67% of total fat) is monounsaturated fat as oleic acid (table). Other predominant fats include palmitic acid and linoleic acid. The saturated fat content amounts to 14% of the total fat. Typical total fat composition is roughly: 1% ω-3, 14% ω-6, 71% ω-9 (65% oleic and 6% palmitoleic), and 14% saturated fat (palmitic acid).[100] Although costly to produce, nutrient-rich avocado oil has a multitude of uses for salads or cooking and in cosmetics and soap products.