Comparing Nutrients in 1 kilogram Florida Avocados VS Blackberries

Macros Ratio

	Protein	Fat	Carbs
Florida Avocados	7%	69%	24%
Blackberries	11%	9%	80%

Macro Nutrients

	Florida Avocados	Blackberries	Recommended Dietary Allowance
Energy	41.4% 1200kcal	15% 430kcal	2900kcal per day for Men 19-50 years
Fat	104% 101g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	61.3% 19.6g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	60% 0.96g	58.8% 0.94g	1.6g per day for Men 19-50 years
Omega 6	93% 16g	11% 1.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78.2g	74% 96g	130g per day for Men 19-50 years
Sugars	33.4% 24g	67.3% 48.8g	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	3.45% 2.5g	33% 24g	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	% 21.7g	% 23g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.7g	g per day for Men 19-50 years
Fiber	147% 56g	139% 53g	38g per day for Men 19-50 years
Protein	40% 22.3g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Florida Avocados	Blackberries	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.8% 0.53mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	40.4% 6.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	186% 9.3mg	55% 2.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	23% 0.3mg	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	87.5% 350μg	62.5% 250μg	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	193% 174mg	233% 210mg	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	177% 26.6mg	78% 11.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	165% 198μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Avocados	Blackberries	Recommended Dietary Allowance
Calcium	10% 100mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	346% 3.1mg	183% 1.65mg	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	21.3% 1.7mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	41.3% 0.95mg	281% 6.46mg	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	57% 400mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	103% 3510mg	47.6% 1620mg	3400mg per day for Men 19-50 years
Selenium	NA	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	21.3% 788g	24% 882g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Avocados VS Blackberries per 1 kg

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

Lets compare vitamin content per 1 kilogram of Florida Avocados vs Blackberries:

• 1 kilogram of Florida Avocados has 2 times more Vitamin B2, 3.4 times more Vitamin B5, 2.6 times more Vitamin B6, 1.4 times more Vitamin B9 and 2.3 times more Vitamin E than Blackberries.
• Both Florida Avocados and Blackberries provide similar amounts of Vitamin B3 and Vitamin C per one kilogram.
• Both Raw Florida Avocados as well as Raw Blackberries have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Florida Avocados vs Blackberries:

• 1 kilogram of Florida Avocados has 1.9 times more Copper, 1.8 times more Phosphorus and 2.2 times more Potassium than Blackberries.
• While 1 kg of Raw Blackberries contains 2.9 times more Calcium, 3.6 times more Iron, 6.8 times more Manganese and 1.3 times more Zinc than Raw Florida Avocados.
• Both Florida Avocados and Blackberries contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of Florida Avocados lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Florida Avocados has 2.8 times more Energy, 20.5 times more Fat, 140 times more Saturated Fat, 8.5 times more Omega 6 and 1.6 times more Protein than Blackberries.
• While 1 kg of Raw Blackberries contains 2 times more Sugars and 9.6 times more Fructose than Raw Florida Avocados.
• Both Florida Avocados and Blackberries offer comparable quantities of Omega 3, Carbohydrate and Fiber per one kilogram.
• 1 kilogram of Blackberries provide inadequate amounts of Energy and Omega 6