Comparing Nutrients in 1 pound Avocados VS Blackberries

Macros Ratio

	Protein	Fat	Carbs
Avocados	5%	76%	19%
Blackberries	11%	9%	80%

Macro Nutrients

	Avocados	Blackberries	Recommended Dietary Allowance
Energy	25% 726kcal	6.73% 195kcal	2900kcal per day for Men 19-50 years
Fat	68.6% 66.5g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	30% 9.64g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	26.6% 0.43g	1.6g per day for Men 19-50 years
Omega 6	44.7% 7.6g	4.96% 0.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.8% 38.7g	33.5% 43.6g	130g per day for Men 19-50 years
Sugars	4.13% 3g	30.5% 22g	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	0.75% 0.54g	15% 11g	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	% 1.68g	% 10.5g	g per day for Men 19-50 years
Sucrose	% 0.27g	% 0.32g	g per day for Men 19-50 years
Fiber	80% 30.4g	63.3% 24g	38g per day for Men 19-50 years
Protein	16% 9.07g	11.3% 6.3g	56g per day for Men 19-50 years

Vitamins

	Avocados	Blackberries	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	9.07% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.3% 7.9mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	126% 6.3mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.7% 1.17mg	10.5% 0.14mg	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	92% 367μg	28.3% 113μg	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	50.4% 45.4mg	106% 95mg	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	62.6% 9.4mg	35.4% 5.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	79.4% 95μg	75% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Avocados	Blackberries	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	83% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	0.79% 31.8μg	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	31% 2.5mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	127% 2.93mg	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	33.7% 236mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	64.7% 2200mg	21.6% 735mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	8.98% 332g	11% 400g	3700g per day for Men 19-50 years

Nutrient Comparison: Avocados VS Blackberries per 1 lb

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

Lets compare vitamin content per 1 pound of Avocados vs Blackberries:

• 1 pound of Avocados has 3.4 times more Vitamin B1, 5 times more Vitamin B2, 2.7 times more Vitamin B3, 5 times more Vitamin B5, 8.6 times more Vitamin B6, 3.2 times more Vitamin B9 and 1.8 times more Vitamin E than Blackberries.
• While 1 lb of Raw Blackberries contains 2.1 times more Vitamin C than Raw Avocados.
• Both Avocados and Blackberries provide similar amounts of Vitamin K per one pound.
• 1 pound of Blackberries have insufficient amounts of Vitamin B1
• Both Raw Avocados as well as Raw Blackberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Avocados vs Blackberries:

• 1 pound of Avocados has 1.5 times more Magnesium, 2.4 times more Phosphorus, 3 times more Potassium and 1.2 times more Zinc than Blackberries.
• While 1 lb of Raw Blackberries contains 2.4 times more Calcium and 4.5 times more Manganese than Raw Avocados.
• Both Avocados and Blackberries contain similar levels of Copper and Iron per one pound.
• 1 pound of Avocados lack sufficient amounts of Calcium
• Both Raw Avocados as well as Raw Blackberries lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Avocados has 3.7 times more Energy, 29.9 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 Blackberries.
• While 1 lb of Raw Blackberries contains 7.4 times more Sugars and 20 times more Fructose than Raw Avocados.
• Both Avocados and Blackberries offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Blackberries provide inadequate amounts of Energy and Omega 6