Comparing Nutrients in 100 calories Avocados VS Blackberries

Weight per 100 calories

• Avocados: 62.5g
• Blackberries: 233g

Avocados have 3.7 times more energy per 100g than Blackberries. It has above average energy density when compared to other foods. Raw Blackberries having low energy density.

Discover which food has more nutrients per 100 calories - Avocados or Blackberries?

Macros Ratio

	Protein	Fat	Carbs
Avocados	5%	76%	19%
Blackberries	11%	9%	80%

Macro Nutrients

	Avocados	Blackberries	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.45% 9.16g	1.17% 1.14g	97g per day for Men 19-50 years
Saturated Fat	4.15% 1.33g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	4.9% 0.078g	13.7% 0.22g	1.6g per day for Men 19-50 years
Omega 6	6.15% 1.05g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.33g	17% 22.3g	130g per day for Men 19-50 years
Sugars	0.57% 0.41g	15.7% 11.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.1% 0.075g	7.7% 5.6g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.23g	% 5.37g	g per day for Men 19-50 years
Sucrose	% 0.038g	% 0.16g	g per day for Men 19-50 years
Fiber	11% 4.2g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	5.77% 3.23g	56g per day for Men 19-50 years

Vitamins

	Avocados	Blackberries	Recommended Dietary Allowance
Vitamin A	0.49% 4.38μg	2.84% 25.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.5% 0.042mg	3.88% 0.047mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.25% 0.081mg	4.65% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	9.4% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	5.37% 0.07mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.7% 50.6μg	14.5% 58μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.94% 6.25mg	54.3% 49mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.63% 1.3mg	18% 2.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	38.4% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Avocados	Blackberries	Recommended Dietary Allowance
Calcium	0.75% 7.5mg	6.74% 67.4mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	42.6% 0.38mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.38μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	4.3% 0.34mg	18% 1.44mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	11% 46.5mg	420mg per day for Men 19-50 years
Manganese	3.86% 0.089mg	65.3% 1.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.64% 32.5mg	7.3% 51mg	700mg per day for Men 19-50 years
Potassium	8.9% 303mg	11% 377mg	3400mg per day for Men 19-50 years
Selenium	0.45% 0.25μg	1.7% 0.93μg	55μg per day for Men 19-50 years
Sodium	0.29% 4.38mg	0.16% 2.33mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	11.2% 1.23mg	11mg per day for Men 19-50 years
Water	1.24% 45.8g	5.54% 205g	3700g per day for Men 19-50 years

Avocados VS Blackberries Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Avocados or Blackberries?

Lets compare vitamin content per 100 calories of Avocados vs Blackberries:

• 100 calories of Avocados have 1.3 times more Vitamin B2, 1.4 times more Vitamin B5 and 2.3 times more Vitamin B6 than Blackberries.
• While 100 kcal of Raw Blackberries contain 5.8 times more Vitamin A, 1.4 times more Vitamin B3, 7.8 times more Vitamin C, 2.1 times more Vitamin E and 3.5 times more Vitamin K than Raw Avocados.
• Both Avocados and Blackberries provide similar amounts of Vitamin B1 and Vitamin B9 per 100 calories.
• 100 calories of Avocados have insufficient amounts of Vitamin A
• Both Raw Avocados as well as Raw Blackberries have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Avocados vs Blackberries:

• 100 kcal of Raw Blackberries contain 9 times more Calcium, 3.2 times more Copper, 4.2 times more Iron, 2.6 times more Magnesium, 16.9 times more Manganese, 1.6 times more Phosphorus, 3.1 times more Zinc and 4.5 times more Water than Raw Avocados.
• Both Avocados and Blackberries contain similar levels of Potassium per 100 calories.
• 100 calories of Avocados lack sufficient amounts of Calcium
• Both Raw Avocados as well as Raw Blackberries lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Avocados have 8 times more Fat, 40.8 times more Saturated Fat and 2.4 times more Omega 6 than Blackberries.
• While 100 kcal of Raw Blackberries contain 2.8 times more Omega 3, 4.2 times more Carbohydrate, 27.5 times more Sugars, 74.4 times more Fructose, 2.9 times more Fiber and 2.6 times more Protein than Raw Avocados.
• Both Avocados and Blackberries offer comparable quantities of Energy per 100 calories.