Comparing Nutrients in 1 pound 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	6.73% 195kcal	18.8% 544kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	47% 45.6g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	27.8% 8.9g	32g per day for Men 19-50 years
Omega 3	26.6% 0.43g	27.2% 0.44g	1.6g per day for Men 19-50 years
Omega 6	4.96% 0.84g	42% 7.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.5% 43.6g	27.3% 35.5g	130g per day for Men 19-50 years
Sugars	30.5% 22g	15% 11g	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	15% 11g	1.56% 1.13g	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	% 10.5g	% 9.84g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 0g	g per day for Men 19-50 years
Fiber	63.3% 24g	67% 25.4g	38g per day for Men 19-50 years
Protein	11.3% 6.3g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Blackberries	Florida Avocados	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.07% 0.12mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	84.5% 4.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	27.2% 0.35mg	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	28.3% 113μg	39.7% 159μg	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	106% 95mg	87.7% 79mg	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	35.4% 5.3mg	80.4% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	75% 90μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries	Florida Avocados	Recommended Dietary Allowance
Calcium	13% 132mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	157% 1.4mg	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	35% 2.8mg	9.64% 0.77mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	127% 2.93mg	18.7% 0.43mg	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	14.3% 100mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	21.6% 735mg	47% 1592mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	11% 400g	9.66% 357g	3700g per day for Men 19-50 years

Nutrient Comparison: Blackberries VS Florida Avocados per 1 lb

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

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

• 1 pound of Blackberries has 1.2 times more Vitamin C than Florida Avocados.
• While 1 lb 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 pound.
• Both Raw Blackberries as well as Raw Florida Avocados have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Blackberries vs Florida Avocados:

• 1 pound 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 lb 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 pound.
• 1 pound of Florida Avocados lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Blackberries has 1.2 times more Carbohydrate, 2 times more Sugars and 9.6 times more Fructose than Florida Avocados.
• While 1 lb 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 pound.
• 1 pound of Blackberries provide inadequate amounts of Energy and Omega 6