Comparing Nutrients in 1 kilogram Avocados VS Cherries, tart, dried, sweetened

Macros Ratio

	Protein	Fat	Carbs
Avocados	5%	76%	19%
Cherries, tart, dried, sweetened	1%	2%	97%

Macro Nutrients

	Avocados	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Energy	55% 1600kcal	115% 3330kcal	2900kcal per day for Men 19-50 years
Fat	151% 147g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	66.4% 21.3g	4.56% 1.46g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	57.5% 0.92g	1.6g per day for Men 19-50 years
Omega 6	98% 16.7g	6% 1.02g	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	619% 805g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	926% 672g	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	65.8% 25g	38g per day for Men 19-50 years
Protein	35.7% 20g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Avocados	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	157% 1410μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	48.3% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	54% 8.67mg	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	77.7% 1mg	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	27.5% 110μg	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	214% 193mg	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	11.3% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	175% 210μg	42.5% 51μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Avocados	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Calcium	12% 120mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	254% 2.3mg	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	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	52.4% 220mg	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	51.4% 360mg	700mg per day for Men 19-50 years
Potassium	143% 4850mg	111% 3760mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	19.8% 732g	4.5% 166g	3700g per day for Men 19-50 years

Nutrient Comparison: Avocados VS Cherries, tart, dried, sweetened per 1 kg

Compare the macro and micronutrient content in 1 kg of Avocados versus 1 kg of Cherries, tart, dried, sweetened to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Avocados vs Cherries, tart, dried, sweetened :

• 1 kilogram of Avocados has 1.3 times more Vitamin B2, 2 times more Vitamin B3, 2.5 times more Vitamin B6, 7.4 times more Vitamin B9, 12.2 times more Vitamin E and 4.1 times more Vitamin K than Cherries, tart, dried, sweetened .
• While 1 kg of Cherries, tart, dried, sweetened contains 20.1 times more Vitamin A and 1.9 times more Vitamin C than Raw Avocados.
• Both Avocados and Cherries, tart, dried, sweetened provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Avocados have insufficient amounts of Vitamin A
• 1 kilogram of Cherries, tart, dried, sweetened have insufficient amounts of Vitamin E
• Both Raw Avocados as well as Cherries, tart, dried, sweetened have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Avocados vs Cherries, tart, dried, sweetened :

• 1 kilogram of Avocados has 1.3 times more Magnesium, 1.4 times more Phosphorus, 1.3 times more Potassium and 2.6 times more Zinc than Cherries, tart, dried, sweetened .
• While 1 kg of Cherries, tart, dried, sweetened contains 3.2 times more Calcium than Raw Avocados.
• Both Avocados and Cherries, tart, dried, sweetened contain similar levels of Copper and Iron per one kilogram.
• 1 kilogram of Avocados lack sufficient amounts of Calcium
• Both Raw Avocados as well as Cherries, tart, dried, sweetened lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Avocados has 20.1 times more Fat, 14.6 times more Saturated Fat, 1.4 times more Omega 3, 16.4 times more Omega 6, 2.7 times more Fiber and 1.6 times more Protein than Cherries, tart, dried, sweetened .
• While 1 kg of Cherries, tart, dried, sweetened contains 2.1 times more Energy, 9.4 times more Carbohydrate and 101.7 times more Sugars than Raw Avocados.
• 1 kilogram of Cherries, tart, dried, sweetened provide inadequate amounts of Omega 6