Avocado Sandwich

1. Peel, slice and mash avocado in a small mixing bowl.

2. Add salt and pepper to taste, and blend into mashed Avocado.

3. Spread mayonnaise on both bread slices.

4. Spread mashed Avocado on one slice of bread.

5. Top with onion to taste.

6. Add sliced tomato.

7. Top with chopped cilantro to taste.

8. Add lettuce (use what you like).

9. Top with second slice of bread and enjoy!

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Nutrient	Quantity
Total fats	2.0631 g
Protein	6.345 g
Carbohydrates	27.7281 g
Energy	154.3933 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.0777 g
Water	21.1561 g
Aspartic acid	0.1761 g
Calcium, Ca	81.9467 mg
Lutein + zeaxanthin	30.1667 g
Fiber, total dietary	2.4447 g
Fatty acids, total saturated 22:0	0.0067 g
Carotene, beta	26.3 g
Niacin	3.019 mg
Vitamin A, RAE	2.2467 g
Arginine	0.1597 g
Riboflavin	0.1872 mg
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0773 g
Fatty acids, total saturated 20:1	0.0082 g
Glutamic acid	1.0146 g
Stigmasterol	0.02 mg
Sodium, Na	289.1867 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0101 g
Total lipid (fat)	2.0631 g
Manganese, Mn	0.6767 mg
Fructose	0.129 g
Proline	0.3286 g
Fatty acids, total saturated 16:0	0.2661 g
Sucrose	0.099 g
Choline, total	11.3033 mg
Sugars, total	3.5114 g
Serine	0.1509 g
Fatty acids, total saturated 18:0	0.1948 g
Vitamin B-6	0.0864 mg
Selenium, Se	16.088 g
Ash	1.3744 g
Fatty acids, total saturated 18:1 undifferentiated	0.4745 g
Pantothenic acid	0.235 mg
Phenylalanine	0.1537 g
Beta-sitosterol	0.0133 mg
Copper, Cu	0.1004 mg
Betaine	0.01 mg
Thiamin	0.2157 mg
Methionine	0.0506 g
Iron, Fe	1.996 mg
Carbohydrate, by difference	27.7281 g
Phosphorus, P	93.46 mg
Folate, total	43.5933 g
Alanine	0.1197 g
Valine	0.1509 g
Fatty acids, total saturated 18:2 undifferentiated	0.7504 g
Glycine	0.1283 g
Carotene, alpha	0.24 g
Glucose (dextrose)	0.197 g
Fatty acids, total saturated 14:0	0.0042 g
Zinc, Zn	0.7259 mg
Isoleucine	0.1252 g
Fatty acids, total polyunsaturated	0.8276 g
Leucine	0.2238 g
Tocotrienol, alpha	0.004 mg
Vitamin A, IU	45.1867 IU
Folate, DFE	50.3133 g
Tryptophan	0.0456 g
Vitamin C, total ascorbic acid	1.016 mg
Phytosterols	1.5333 mg
Folic acid	9.6 g
Fatty acids, total saturated 20:0	0.0058 g
Tyrosine	0.0806 g
Vitamin K (phylloquinone)	4.8427 g
Fatty acids, total saturated	0.479 g
Histidine	0.0734 g
Fatty acids, total monounsaturated	0.4922 g
Threonine	0.1456 g
Folate, food	33.5133 g
Fatty acids, total polyunsaturated 17:0	0.001 g
Cryptoxanthin, beta	1.3467 g
Vitamin E (alpha-tocopherol)	0.1339 mg
Magnesium, Mg	29.4933 mg
Lysine	0.1071 g
Potassium, K	125.1133 mg
Cystine	0.0743 g
Fluoride, F	0.11 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Avocado	1	0	0	0
Onion	1 tablespoon	4	0.934	0.01
Mayonnaise	0	0	0	0
Tomato	0	0	0	0
Bread	2 slices	150.24	26.7696	2.0496
cilantro	2 teaspoons	0.1533	0.0245	0.0035
lettuce	0	0	0	0
salt pepper	0	0	0	0