Comparing Nutrients in 1 kilogram Avocados VS Canned Blackberry Juice

Macros Ratio

	Protein	Fat	Carbs
Avocados	5%	76%	19%
Canned Blackberry Juice	3%	14%	83%

Macro Nutrients

	Avocados	Canned Blackberry Juice	Recommended Dietary Allowance
Energy	55% 1600kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	151% 147g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	66.4% 21.3g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	72% 1.15g	1.6g per day for Men 19-50 years
Omega 6	98% 16.7g	13.5% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.6% 85.3g	60% 78g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	106% 77g	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	1.66% 1.2g	NA	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	% 3.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.6g	NA	g per day for Men 19-50 years
Fiber	176% 67g	2.63% 1g	38g per day for Men 19-50 years
Protein	35.7% 20g	5.36% 3g	56g per day for Men 19-50 years

Vitamins

	Avocados	Canned Blackberry Juice	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	278% 14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.57mg	16% 0.21mg	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	203% 810μg	25% 100μg	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	111% 100mg	126% 113mg	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	138% 20.7mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	175% 210μg	127% 152μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Avocados	Canned Blackberry Juice	Recommended Dietary Allowance
Calcium	12% 120mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	127% 1.14mg	0.9mg per day for Men 19-50 years
Fluoride	1.75% 70μg	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	68.8% 5.5mg	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.42mg	NA	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	74.3% 520mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	143% 4850mg	39.7% 1350mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	19.8% 732g	24.6% 909g	3700g per day for Men 19-50 years

Nutrient Comparison: Avocados VS Canned Blackberry Juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Avocados versus 1 kg of Canned Blackberry Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Avocados vs Canned Blackberry Juice:

• 1 kilogram of Avocados has 5.6 times more Vitamin B1, 7.2 times more Vitamin B2, 3.9 times more Vitamin B3, 12.2 times more Vitamin B6, 8.1 times more Vitamin B9, 2.3 times more Vitamin E and 1.4 times more Vitamin K than Canned Blackberry Juice.
• Both Avocados and Canned Blackberry Juice provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Canned Blackberry Juice have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B6
• Both Raw Avocados as well as Canned Blackberry Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Avocados vs Canned Blackberry Juice:

• 1 kilogram of Avocados has 1.7 times more Copper, 1.4 times more Magnesium, 4.3 times more Phosphorus, 3.6 times more Potassium and 1.6 times more Zinc than Canned Blackberry Juice.
• Both Avocados and Canned Blackberry Juice contain similar levels of Iron per one kilogram.
• 1 kilogram of Canned Blackberry Juice lack sufficient amounts of Phosphorus
• Both Raw Avocados as well as Canned Blackberry Juice lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Avocados has 4.2 times more Energy, 24.4 times more Fat, 118.1 times more Saturated Fat, 7.3 times more Omega 6, 67 times more Fiber and 6.7 times more Protein than Canned Blackberry Juice.
• While 1 kg of Canned Blackberry Juice contains 11.7 times more Sugars than Raw Avocados.
• Both Avocados and Canned Blackberry Juice offer comparable quantities of Omega 3 and Carbohydrate per one kilogram.
• 1 kilogram of Canned Blackberry Juice provide inadequate amounts of Energy, Omega 6, Fiber and Protein