Comparing Nutrients in 1 pound California Avocados VS Cherries, tart, dried, sweetened

Macros Ratio

	Protein	Fat	Carbs
California Avocados	4%	77%	19%
Cherries, tart, dried, sweetened	1%	2%	97%

Macro Nutrients

	California Avocados	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Energy	26% 757kcal	52% 1510kcal	2900kcal per day for Men 19-50 years
Fat	72% 70g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	30% 9.64g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	44.7% 7.6g	2.72% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	281% 365g	130g per day for Men 19-50 years
Sugars	1.88% 1.36g	420% 305g	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	0.5% 0.36g	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	% 0.36g	NA	g per day for Men 19-50 years
Sucrose	% 0.27g	NA	g per day for Men 19-50 years
Fiber	81% 31g	30% 11.3g	38g per day for Men 19-50 years
Protein	16% 8.9g	10% 5.67g	56g per day for Men 19-50 years

Vitamins

	California Avocados	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	71% 640μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	35.2% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.2% 8.67mg	24.6% 3.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.62mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	35.2% 0.46mg	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	101% 404μg	12.5% 50μg	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	44.4% 40mg	97% 87.5mg	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	59.6% 8.94mg	5.14% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	79.4% 95μg	19.3% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Avocados	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Calcium	5.9% 59mg	17.2% 172mg	1000mg per day for Men 19-50 years
Copper	85.7% 0.77mg	115% 1.04mg	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	34.6% 2.77mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	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	35% 245mg	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	67.6% 2300mg	50% 1706mg	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	2.4% 36.3mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	8.87% 328g	2.04% 75.3g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of California Avocados has 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, 2.2 times more Vitamin B3, 2.8 times more Vitamin B6, 8.1 times more Vitamin B9, 11.6 times more Vitamin E and 4.1 times more Vitamin K than Cherries, tart, dried, sweetened .
• While 1 lb of Cherries, tart, dried, sweetened contains 20.1 times more Vitamin A and 2.2 times more Vitamin C than Raw California Avocados.
• 1 pound of California Avocados have insufficient amounts of Vitamin A
• 1 pound of Cherries, tart, dried, sweetened have insufficient amounts of Vitamin E
• Both Raw California Avocados as well as Cherries, tart, dried, sweetened have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of California Avocados has 1.3 times more Magnesium, 1.5 times more Phosphorus, 1.3 times more Potassium and 2.7 times more Zinc than Cherries, tart, dried, sweetened .
• While 1 lb of Cherries, tart, dried, sweetened contains 2.9 times more Calcium and 1.3 times more Copper than Raw California Avocados.
• Both California Avocados and Cherries, tart, dried, sweetened contain similar levels of Iron per one pound.
• 1 pound of California Avocados lack sufficient amounts of Calcium
• Both Raw California Avocados as well as Cherries, tart, dried, sweetened lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Avocados has 21.1 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 lb of Cherries, tart, dried, sweetened contains 2 times more Energy, 9.3 times more Carbohydrate and 223.8 times more Sugars than Raw California Avocados.
• 1 pound of Cherries, tart, dried, sweetened provide inadequate amounts of Omega 6