Comparing Nutrients in 1 kilogram Blackberries VS Florida Avocados

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Blackberries VS Florida Avocados per 1 kg

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

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

• 1 kilogram of Blackberries has 1.2 times more Vitamin C than Florida Avocados.
• While 1 kg of Raw Florida Avocados contains 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 Raw Blackberries.
• Both Blackberries and Florida Avocados provide similar amounts of Vitamin B3 per one kilogram.
• Both Raw Blackberries as well as Raw Florida Avocados have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Blackberries vs Florida Avocados:

• 1 kilogram of Blackberries has 2.9 times more Calcium, 3.6 times more Iron, 6.8 times more Manganese and 1.3 times more Zinc than Florida Avocados.
• While 1 kg of Raw Florida Avocados contains 1.9 times more Copper, 1.8 times more Phosphorus and 2.2 times more Potassium than Raw Blackberries.
• Both Blackberries and Florida Avocados 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 Blackberries has 1.2 times more Carbohydrate, 2 times more Sugars and 9.6 times more Fructose than Florida Avocados.
• While 1 kg of Raw Florida Avocados contains 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 Raw Blackberries.
• Both Blackberries and Florida Avocados offer comparable quantities of Omega 3 and Fiber per one kilogram.
• 1 kilogram of Blackberries provide inadequate amounts of Energy and Omega 6