Comparing Nutrients in 14 ounces Blackberries VS California Avocados

Macros Ratio

	Protein	Fat	Carbs
Blackberries	11%	9%	80%
California Avocados	4%	77%	19%

Macro Nutrients

	Blackberries	California Avocados	Recommended Dietary Allowance
Energy	5.9% 171kcal	23% 663kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	63% 61g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	23.3% 0.37g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	4.34% 0.74g	39% 6.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.3% 38g	26.4% 34.3g	130g per day for Men 19-50 years
Sugars	26.7% 19.4g	1.64% 1.2g	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	13% 9.53g	0.44% 0.32g	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	% 9.17g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 0.28g	% 0.24g	g per day for Men 19-50 years
Fiber	55.4% 21g	71% 27g	38g per day for Men 19-50 years
Protein	9.85% 5.5g	14% 7.78g	56g per day for Men 19-50 years

Vitamins

	Blackberries	California Avocados	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	43.7% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	47.4% 7.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	87.6% 1.14mg	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	25% 99μg	88.3% 353μg	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	93% 83.3mg	39% 35mg	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	31% 4.64mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65.5% 78.6μg	69.5% 83.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries	California Avocados	Recommended Dietary Allowance
Calcium	11.5% 115mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	72.8% 0.65mg	75% 0.67mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	30.8% 2.46mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	25.7% 0.59mg	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	12.5% 87.3mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	19% 643mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	9.46% 350g	7.76% 287g	3700g per day for Men 19-50 years

Nutrient Comparison: Blackberries VS California Avocados per 14 oz

Compare the macro and micronutrient content in 14 oz of Blackberries versus 14 oz of California Avocados to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Blackberries vs California Avocados:

• 14 ounces of Blackberries have 2.4 times more Vitamin C than California Avocados.
• While 14 oz of Raw California Avocados contain 3.8 times more Vitamin B1, 5.5 times more Vitamin B2, 3 times more Vitamin B3, 5.3 times more Vitamin B5, 9.6 times more Vitamin B6, 3.6 times more Vitamin B9 and 1.7 times more Vitamin E than Raw Blackberries.
• Both Blackberries and California Avocados provide similar amounts of Vitamin K per 14 ounces.
• 14 ounces of Blackberries have insufficient amounts of Vitamin B1
• Both Raw Blackberries as well as Raw California Avocados have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Blackberries vs California Avocados:

• 14 ounces of Blackberries have 2.2 times more Calcium, 4.3 times more Manganese and 1.2 times more Water than California Avocados.
• While 14 oz of Raw California Avocados contain 1.5 times more Magnesium, 2.5 times more Phosphorus, 3.1 times more Potassium and 1.3 times more Zinc than Raw Blackberries.
• Both Blackberries and California Avocados contain similar levels of Copper and Iron per 14 ounces.
• 14 ounces of California Avocados lack sufficient amounts of Calcium
• Both Raw Blackberries as well as Raw California Avocados lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Blackberries have 16.3 times more Sugars and 30 times more Fructose than California Avocados.
• While 14 oz of Raw California Avocados contain 3.9 times more Energy, 31.4 times more Fat, 151.9 times more Saturated Fat, 1.3 times more Omega 3, 9 times more Omega 6, 1.3 times more Fiber and 1.4 times more Protein than Raw Blackberries.
• Both Blackberries and California Avocados offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Blackberries provide inadequate amounts of Energy and Omega 6