recipe 4.) Place the bacon in a microwave-safe container, and cover it with plastic film. But its not the saturated fat that youll find in some full-fat dairy products, red meat, and most junk food. Here are 9 high fat foods that are actually incredibly healthy. One cup of pureed avocado includes a whopping 1,116 mg of potassium! One page tells all about this fruit, see our groves, read-up on its nutritional values and see the many ways you can enjoy this fruit. Mix everything to combine. (2014, August 1). Plus, they can be included in a wide variety of diets. California Avocados act as a nutrient . That name soon faded out of use after people tried to eat them as if they were actual pears! Use a spoon to scoop out the pit. We avoid using tertiary references. Accessed March 04, 2023. https://www.statista.com/statistics/1069873/dominican-republic-avocado-production/, FAO. Dabas, D., Shegog, R. M., Ziegler, Z. R., & Lambert, J. D. (2013). 2.) Are you missing out? A 100-gram (3.5-ounce) portion (half a large avocado) provides: 15 grams of natural fat. Avocado nutrition facts. avocados | Health Topics | NutritionFacts.org You can buy avocado yogurt, avocado ice cream, and avocado salad . Youve probably seen those large, green avocados at the grocery store Florida avocados, also known as Dominican avocados and wondered what the difference is. Try these strategies for adding them to your diet. This Ensalada de aguacate is the fancified version. Avocados may decrease the effectiveness of warfarin (Coumadin). DIY avocado A growing number of high-quality studies demonstrate that low-carb diets can help people lose weight and achieve better type 2 diabetes control.12. Despite market effects of the 2020 COVID-19 pandemic . Caloric Ratio Pyramid for Avocados, raw, Florida. Avocados may provide benefits for people with diabetes. Unlike other breeds that may be harvested early from the tree, tropical avocados are supposed to be left till maturity while attached to the tree and only harvested when fully mature. Studies have shown an association between avocado consumption and lower body weight, lower body mass index (BMI), and decreased waist circumference. Avocado is an excellent source of potassium. The best of the best: the portal for top lists & rankings: Strategy and business building for the data-driven economy: Industry-specific and extensively researched technical data (partially from exclusive partnerships). They are an abundant source of many vitamins and minerals, including the following: You may have heard about the benefits of eating avocado seeds. Along with their low sodium levels, avocados contain no cholesterol. A whole avocado contains about 322 calories. Nutrients. 368 Calories. In terms of cooking, the fatty Hass avocado cannot be beaten. Melissa's Tropical Avocados are big and gorgeous with shiny green skin and silky-smooth pale green flesh. 3.) Its the most common variety in the United States. Did you know that every year thousands of people in the US go to the emergency department with hand injuries from cutting avocados? In every 2-ounces of Caribbean avocado, there are 38 micrograms of beta-carotene. A search of #avocado yields more than 7 million posts on Instagram, and avocado toast has become a staple food seemingly overnight. 31 Delicious Facts about Avocados | FactRetriever.com Register in seconds and access exclusive features. Avocado Nutrition Facts Label - Avocado Calories & Serving Size (2015, November 6), Wien, M., Haddad, E., Oda, K., & Sabate, J. The biggest differences are when theyre in season, size, shape, skin color and texture, says nutrition expert Emilie Hebert, author of the. Fiber makes up the majority of an avocado's carbohydrate composition. Avocado production in the Dominican Republic | Statista The glycemic index (GI) is a value used to measure how much a specific food increases your blood sugar levels. READ BACK TO TOP | ABOUT US | BLOG | CONTACT US | WE GIVE | POLICIES | STORIES | PORTFOLIO. 19.62g of Carbohydrate. The glycemic index is a scale from 1 to 100, with high numbers indicating foods that raise your blood sugar faster. The honest answer is: All of them. Due to the combination of high caloric content and rich nutritional value, avocado is an indispensable product for athletes, as it allows to build muscles and to gain calories at . This awesome, creamy Pasta and avocado salad is a classic reinvented. Avocados have an impressive nutrition profile. Many healthy and nutritious foods were unfairly demonized for being high in fat. Enjoy this remarkably versatile alligator pear at any time of day or year. Of course, the rest of your diet will have a large influence on your weight. Creamy avocados have a nutty flavor. 2012;167(6):11771194. Dominican Republic: avocado planted area 2015-2018; Bolivia: avocado . LUNCH CLUB BOOKS, LLCALL RIGHTS RESERVEDDO NOT reproduce without authorization.As Amazon Associate, I earn from qualifying purchases. A whole avocado provides roughly 30 grams of fat, 4.2 grams of saturated fat, almost 20 grams of monounsaturated fat, and 3.6 grams of polyunsaturated fat. . Avocados have numerous health benefits and can easily be added to many recipes. Vitamin K: 26% of the daily value (DV) Vitamin C: 17% of the DV. And if you add olive oil, nuts, or other healthy fats, perhaps you might be interested in cutting calories by using the Florida variety instead of the Hass. Total Fat. If you plan to make that day, its important to choose ripe avocados, whereas a nearly ripe one is your best bet for tomorrows lunch or dinner. breakfast You only have access to basic statistics. Botanically, avocado is a fruit, although culinarily it is used as a vegetable. Avocados have long been used in traditional and commercial skin and hair products for their moisturizing qualities. This guide is written by Franziska Spritzler, RD, Dr. Bret Scher, MD and was last updated on June 17, 2022. Cool to room temperature. Avocado nutrition facts. If it yields slightly, it is ripe and ready to use. diy Avocados, raw, all commercial varieties. 2019;11(3):691. doi:10.3390/nu11030691, Khalsa K, Rosloff D, Sundquist B, Jarvinen-Seppo K, Pasha M. Increase in FPIES cases seen in an upstate New York University-based allergy practice. They are mainly categorized as A-type or B-type cultivars, with the main difference in the opening times and the pollination differences amongst the avocado tree flowers. Heat a cooktop grill and toast on both sides, pressing it to flatten it. To speed up the ripening process, place an avocado in a brown paper bag and keep it on your countertop for 1-2 days or until it is ripe. May help to regulate appetite. The Dominican Republic is 'on course' to meet the target for stunting, with 6.7% of children under 5 years of age affected, which is lower than the average for the Latin America and the Caribbean region (11.3%). The top health benefits of avocados are many, given that they contain good fats, fiber, vitamins, minerals, antioxidants, and phytosterols. pizza nostra karen gravano closed; what does the la choy symbol mean; mergest kingdom dragons den; bahnhof apotheke versand This shows how challenging it is to measure an effect of one particular food or nutrient, since the underlying diet also plays a significant role. Cutting the avocado: Peel and remove the pit. May help to lower cholesterol. After eating the control meal plus the half avocado, participants felt significantly fuller and had less desire to eat for the next five hours: Nutrition Journal 2013: A randomized 33 crossover study to evaluate the effect of Hass avocado intake on post-ingestive satiety, glucose and insulin levels, and subsequent energy intake in overweight adults [randomized crossover trial; moderateevidence] ↩ In one of these trials, 39 overweight people consumed three isocaloric meals on separate occasions: a low-fat meal, a high-fat meal with half an avocado, or a high-fat meal with a whole avocado. Tropical Avocados Melissas Produce This nutrient-dense beauty, which has nicknames like avocado . California Avocados are naturally sodium-, sugar- and cholesterol-free. J Pharm Practice. [Recipe] Pan con Aguacate (Avocado-Topped Bread) - Dominican Cooking If youre counting calories, Florida varieties might be a better choice. Be sure to toss avocado remains in the garbage (or compost). Serving Size: 1/2 avocado. Avocados also providefiber. Our evidence-based guides are updated at least once per year to reflect and reference the latest science on the topic. Avocado | Description, Types, History, Uses, & Facts | Britannica 13 Surprising Facts About Avocados - Taste of Home The ideal entry-level account for individual users. One reason is that avocados prevent a spike in blood glucose which can disrupt and prevent restorative nighttime sleep. Available: https://www.statista.com/statistics/1069873/dominican-republic-avocado-production/, Production of avocado in the Dominican Republic from 2012 to 2019, Available to download in PNG, PDF, XLS format, Global harvested area of avocados 2021, by leading country, Latin America & the Caribbean: avocado harvested area 2020, by country, Colombia: avocado exports value 2014-2020, Dominican Republic: avocado exports value 2014-2020, Dominican Republic: avocado production 2012-2019, Colombia: avocado harvested area 2015-2020, Dominican Republic: avocado harvested area 2013-2020, Dominican Republic: avocado crop yield 2012-2019, Dominican Republic: avocado planted area 2015-2018, Bolivia: avocado cultivated area 2009-2019, Production volume of strawberries in Denmark 2009-2021, Production volume of raspberries in Denmark 2010-2021, Avocado import volume in Saudi Arabia 2011-2017, Production volume of blueberries in Denmark 2010-2021, Avocado import volume in Hong Kong 2011-2017, Production volume of blackcurrants in Denmark 2010-2018, Production volume of plums in Denmark 2010-2021, Peru: avocado production volume 2020, by region, Production volume of sweet cherries in Denmark 2009-2020, Production volume of sour cherries in Denmark 2009-2021, Mexico: organic avocado planted area 2015-2019, YoY growth of cassava production Thailand 2013-2021, Production of avocados in Morocco 2010-2020, Production of avocado in the Dominican Republic from 2012 to 2019 (in 1,000 metric tons), Find your information in our database containing over 20,000 reports, crop yield of avocados in the Dominican Republic. Hass avocados make up 95% of all the avocados eaten in the USA. In fact, in addition to being nicknamed alligator pear for their dark, leathery skin, avocados are sometimes called butter pear due to the creamy texture and rich taste of the fruit inside. Use these tips to peel your fruit. 80. Avocado fruits have greenish or yellowish flesh with a buttery consistency and a rich nutty flavour. It also maintains and strengthens the collagen and firmness of the skin. Dominican Republic: avocado imports 2020 | Statista 19. Know Your Avocado | Edible South Florida The Caribbean avocados have less fat and oil, making them healthier, more flavorful, and tastier. With this rich, creamy avocado dip you can use avocados when theyre overripe. You may be hungry all the time for several reasons, including diet, stress, or medical conditions. Nutrition Facts. You might be surprised by the sheer number of nutrients in an avocado. When cutting a whole avocado, follow these easy steps to safely get the best results: Here are a few ideas for enjoying avocado: Also, be sure to check out some of our most popular recipes featuring avocado: Avocados are delicious, nutritious, exceptionally filling, and may provide some health benefits. Facebook: quarterly number of MAU (monthly active users) worldwide 2008-2022, Quarterly smartphone market share worldwide by vendor 2009-2022, Number of apps available in leading app stores Q3 2022, Profit from additional features with an Employee Account. Some are small. Blood sugar levels remained more stable than those of participants who ate an avocado-free lunch. Similarly, adding some avocado to our salsa may triple the amount of fat-soluble nutrients that make it into our . Dominican Avocados Information and Facts - Specialty Produce doi:10.1016/j.jaci.2016.12.127. Calories from Fat 189. According to research, avocados may help your body absorb specific nutrients from other foods. Smoked Salmon and Avocado Mayo Canapes Recipe. We added all the flavor of avocado to make it a lot lighter. As mentioned above, the Spanish name aguacate derives from the Aztec huacatl, the Nahuatl word for testicles, apparently because they grow in pairs, rather than for their color or shape. A few limited studies have also found that avocados are good for weight loss and regular consumption of avocados may be able to reduce your risk of becoming overweight. Incredible Avocado Nutrition Facts That Solidify Your Love for - Yahoo! Can you eat too much avocado?. Vitamin E keeps in check and improves the cardiovascular system through the reduction of cholesterol oxidization responsible for strokes and heart attacks. A paid subscription is required for full access. Learn about 10 possible benefits of drinking hot water, Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. Gordon B. Academy of Nutrition and Dietetics. 4.6g of Protein. As a Premium user you get access to background information and details about the release of this statistic. Other varieties include Pinkerton, Reed,Zutano, Bacon, Fuerte, and Gwen. 365 % Daily Values* Total Fat. View Avocado Serving Size Info. 485 mg of potassium, or 14% of the recommended daily intake (RDI). Saturated Fat . Avocados are usually grouped with vegetables because they arent sweet and are typically used in salads, guacamole, and savory dishes. A 2013 report found that eating avocados is associated with improved overall diet, nutrient intake, and a reduced risk of metabolic syndrome. According to USDA databases, of an avocado contains 487 milligrams (mg) of potassium. In general, an average avocado ranges from 200 to 300 calories, according to the Cleveland Clinic. Trans Fat 0g. Avocados that are darker green are riper than those with lighter, brighter green skin. The American Journal of Clinical Nutrition 2018: Avocado consumption and risk factors for heart disease: a systematic review and meta-analysis [systematic review of randomized trials; strongevidence] ↩ The Journal of Nutrition 2020: A moderate-fat diet with one avocado per day increases plasma antioxidants and decreases the oxidation of small, dense LDL in adults with overweight and obesity: A randomized controlled trial [randomized controlled trial; moderateevidence] ↩ The Journal of Nutrition 2014: Avocado consumption enhances human postprandial provitamin A absorption and conversion from a novel high--carotene tomato sauce and from carrot [randomized crossover trial; moderateevidence] ↩ Other sources of fat can also enhance the absorption of beta-carotene from plants. GuideOn a keto or low-carb diet, fat is your primary energy source, so choosing healthy types and eating the right amount is important. olive oil Caribbean avocado trees, can successfully be planted any season of the year, provided they get enough water and minerals until their roots take hold. However, 7 of those carbs are fiber, which your bodys digestive tract cant digest and absorb.13. (2013, November 27). They are often eaten in salads, and in many parts of the world . As a Premium user you get access to the detailed source references and background information about this statistic. 1 gram protein. 1/2 of an avocado (medium) 130 calories, 12 grams total fat. One-third of a medium avocado (50 grams) has 80 calories and contributes nearly 20 vitamins and minerals, making it a nutrient-dense choice, says a spokesperson for the, have a significantly higher nutrient intake and are half as likely to experience metabolic syndrome, a major risk factor for heart disease and diabetes. Have you come here looking for tips to blast away belly fat or lose weight quickly and permanently? British Vogue, Why our love for avocados is not sustainable. Several studies have shown that avocado consumption may improve cholesterol levels in some people. 8g. Are avocados a safe and healthy food for people with type 2 diabetes? Today, theyre a household staple across the United States and in other parts of the world. Avocado Nutrition Facts. There are many other hybrids of avocado, and some might be available to you, but most might not. 3 grams fiber. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. In the body, beta carotene is converted to vitamin A, which is a necessity, essential for skin health, improvement of the immune system, eye health, and good vision. Stir in the tomato, chili powder, and salt. Glycemic index and diabetes. Nutrition Facts Serving size: . 81 mcg of folate. The more fat in other breeds like Hass avocado is also good. Food & Function, 4(3), 384-391, Kopec, R. E., Cooperstone, J. L., Schweiggert, R. M., Young, G. S., Harrison, E. H., Francis, D. M., & Schwartz, S. J. For healthy and radiant skin, drinking a glass of avocado water will protect the skin from the inside out. Curious to know how one serving of fresh avocado can boost your nutrition? Yes, and yes. Calories. Nutrition Journal, 12(1), Li, Z., Wong, A., Henning, S. M., Zhang, Y., Jones, A., Zerlin, A., & Heber, D. (2013). Seasonality: Year Round. But they have numerous health benefits, including phytochemicals and anti-inflammatory properties. Protein: 4 grams. Serving Size: 1 avocado, NS as to Florida or California: Amount Per Serving. Avocado consumption is associated with better diet quality and nutrient intake, and lower metabolic syndrome risk in US adults: results from the National Health and Nutrition Examination Survey (NHANES) 2001-2008. Avocado Nutrition Facts and Health Benefits - Verywell Fit Avocado Nutrition Facts. According to the USDA Nutrient Database, there are 322 calories in alarger (200 gram) avocado. We grow and ship from WP owned and partner family farms in 4 growing regions in the Dominican Republic and Florida. Hi! The creamy texture and savory taste that comes from (healthy) fat can help you to feel full and satisfied at mealtime. Classic Guacamole: Everyone's Favorite Green Dip - Verywell Fit One avocado (136 g) contains: - 227 calories. For guacamole, avocado toast, warm pesto sauce, or a healthy fat component in baked goods, you need the Hass avocado. Those with dark blemishes and too many spots on the skin may not be good. Adding a large avocado to a meal or dividing it among two meals is an easy and delicious way to get an impressive 14 grams of fiber. This avocado has an ideal creamy texture and nutty flavor with a slightly firmer feel compared to other varieties. What we do, is order some good fish and let them cut the avocado as an extra side dish, next to our tostones. 29.47g. Vitamin C is essential in the body, as it reduces inflammation, boosts immunity, and strengthens circulation. Get your Hass in gear as we analyze avocados. If youre counting calories, Florida varieties might be a better choice. avotoast All rights reserved. Nutrition 2005: Substitution of high monounsaturated fatty acid avocado for mixed dietary fats during an energy-restricted diet: effects on weight loss, serum lipids, fibrinogen, and vascular function [randomized controlled trial; moderateevidence] ↩ On three separate days 26 overweight adults ate a control meal, the control meal with a portion of food replaced by avocado, or the control meal with half an avocado added. Tostones rellenos stuffed with avocado and shrimp are guaranteed to be a hit at your next gathering. 2 grams of protein. The firm, low-fat flesh holds its shape when you toss cubes of it into a salad, for example. So, even avocado growers don't recommend it. Thank you, {{form.email}}, for signing up. Minerals in avocado include magnesium, potassium, copper, manganese, and magnesium. Rich taste, creamy texture, and undeniably filling these are just a few reasons why avocados are incredibly popular. Disease can affect . Norwood D, Parke C, Rappa L. A comprehensive review of potential warfarin-fruit interactions. The firm flesh of this variety makes it great for slicing and dicing. This article reviews all you need to. The Cochrane Database of Systematic Reviews 2016: Dietary fibre for the primary prevention of cardiovascular disease [systematic review of randomized trials; strongevidence] ↩ The American Journal of Gastroenterology 2014: The effect of fiber supplementation on irritable bowel syndrome: a systematic review and meta-analysis [systematic review of randomized trials; strongevidence] ↩ Systematic reviews of RCTs lasting between 8 weeks and 24 months have found that low-carb diets generally outperform low-fat diets for weight loss and type 2 diabetes control: PLoS One 2015: Dietary intervention for overweight and obese adults: Comparison of low-carbohydrate and low-fat diets. When paired with greens, healthy fat sourcessuch as from avocadosmay maximize nutrient absorption, as many of the nutrients greens are famous for are fat soluble, including beta-carotene, lutein, vitamin K, and zeaxanthin. Our Desbry Tropical Avocados. https://www.theproducemoms.com/2020/04/07/tropical-avocados-101/, https://www.melissas.com/products/tropical-avocado, https://www.wlrn.org/culture/2015-08-18/the-struggle-is-real-for-florida-avocados, http://www.caribbeanfood.com/blog/health-benefits-of-avocado-a-nutritious-fruit, https://www.healthline.com/nutrition/12-proven-benefits-of-avocado#TOC_TITLE_HDR_14, https://www.fitday.com/fitness-articles/nutrition/healthy-eating/green-avocado-vs-black-avocado.html, https://www.smithsonianmag.com/travel/what-makes-these-avocados-different-from-all-others-27947578/, https://www.wikihow.com/Tell-if-an-Avocado-Is-Ripe, https://www.freshplaza.com/article/9040129/the-green-dream-from-the-caribbean/, https://www.westhawaiitoday.com/2012/01/09/features/avocado-production-and-the-caribbean/, https://www.avoseedo.com/the-real-difference-between-florida-and-hass-avocados/, 5 Onion Types for Flavorful and Delicious Guacamole, 3 Easy Methods for Sprouting an Avocado Seed, 6 Tasty Guacamole Chips You Didnt Know You Needed. They have smooth vivid green skin that keeps shiny and brilliant, even when ripe. A good guacamole is also very delicious at times, but one of our favorites is an avocado, pineapple, banana, and coconut smoothie. Avocados (and especially avocado oil) promote heart health by balancing blood lipids. But not always. Calories. Despite being high in cholesterol, they may help protect heart health. Avocados are one of the foods with more beneficial properties and nutrients than any others available to humans. Thanks to the fruit's balance in fibre, protein and fats, many people eat avocado in order to feel fuller for longer. 1. want to compare, California avocados, such as the Hass, contain. The Dominican breeds and other Tropical avocados are best used alone as a vegetable side dish, as a diced salad garnish, and even as a spread on your toast. 322 % Daily Values* Total Fat. avocado fruit Many people also add avocado to an omelet, on the side of scrambled eggs, or as an avocado and egg toast sandwich. Vitamin C: 22% of the daily value (DV) Vitamin E: 28% of the DV. Taste and adjust seasonings as needed. A wide variety of nutrients, including 20 different vitamins and minerals. But including avocado as part of a healthy diet might be a good strategy for successful weight loss. 30.58g. Harvard T.H. Chan School of Public Health - The Nutrition Source Yet another Florida variety, the Monroe avocado can weigh over two pounds. Avocados are the pear-shaped fruit of avocado trees. Food & Nutrition. Avocados vary in size. Click for more info. The Journal of Nutrition, 144(8), 1158-1166, Siri-Tirino, P. W., Sun, Q., Hu, F. B., & Krauss, R. M. (2010, March). A 100 gram serving of avocado (about half of an avocado) contains 9 grams of total carbs. In this edition of BOP goes local a little lesson on one of the biggest export products of the Dominican Republic. One-half of an avocado (100g) provides 160 calories, 2g of protein, 8.5g of carbohydrates, and 14.7g of fat. In systematic reviews of randomized trials, fiber has been found to help lower blood sugar and LDL cholesterol.10 It can also be helpful for reducing constipation and improving symptoms of irritable bowel syndrome (IBS).11. We are a major distributor of Tropical Produce throughout the U.S. Our efficient supply chain and ability to source fruit from Florida, the Dominican Republic, Central, and South America allows us to offer an abundant supply of consistently high-quality Tropical and Exotic Fruits and Roots year-round. A whole avocado provides about 17 grams of carbohydrate and 13.4 grams of fiber. Avocado nutrition, glycemic index, calories, net carbs & more - Food Struct It was medically reviewed by Dr. Bret Scher, MD on November 9, 2020. Avocados are healthy, but that doesnt give you carte blanche to eat them nonstop. Avocados are fickle fruits, difficult to estimate when they will be ready. 10%. 39%. Show publisher information Here's how the nutrition breaks down: One cup of Florida avocado has 276 calories and 23 grams of fat. The big difference: these avocados have significantly less fat. This unique factor especially essential since it lowers on a large scale the risk of some types of cancers. While avocado allergy is rare, research indicates a possible increase in cases of food protein-induced enterocolitis syndrome (FPIES)a non-IgE mediated allergy that impacts the gastrointestinal tractwith avocado being one potential trigger. The above are just a few of the varieties of avocados that can be considered Caribbean avocados. There are many more breeds including Mantequillo, Nacional, Paisano, and Pautena. Is it safe to eat the avocado seed?. Nutritional value: Lower in fat than the . Cucumber Avocado Salad Recipe - Eatwell101 We are a major distributor of Tropical Produce throughout the U.S. Our efficient supply chain and ability to source fruit from Florida, the Dominican Republic, Central, and South America allows us to offer an abundant supply of consistently high-quality Tropical and Exotic Fruits and Roots year-round, You can count on WP Produce for year round supply of Tropical Avocados and Tropical and Exotic Fruits and Roots from our farms in the Dominican Republic, Florida and partner farms throughout the Caribbean and the Americas, Only the highest Quality Fruit makes the cut and it's delivered to our customers nationwide. There are hundreds of different types of avocado, but here are 10 of the more popular varieties: The honest answer is: All of them. 4 grams carbohydrate. Instead, replace unhealthy foods in your diet like sandwich spreads with avocados. Think Avocado is owned and operated by Bright Beans Media, LLC, an California limited liability company. Learn more in our new guide. One cup (4.6 servings, 230g) of pureed avocado has. Many peopledo, but if you're watching your calorie and fat intake, you may decide to consume avocados in moderation. Increase in FPIES cases seen in an upstate New York University-based allergy practice. But when you look at avocado nutrition, you might be surprised. One-half of an avocado (100g) provides 160 calories, 2g of protein, 8.5g of carbohydrates, and 14.7g of fat. American Diabetes Association. Dive deep into the nutrition facts of nutrient-dense fresh avocados a sugar-free fruit which provides a good source of fiber, contains naturally good fats and offers nearly 20 vitamins and minerals. It's low-carb fruit with 9 grams of . Production of avocado in the Dominican Republic from 2012 to 2019 (in 1,000 metric tons) [Graph].