Comparing Nutrients in 300 calories Florida Avocados VS Canned Blackberry Juice

Weight per 300 calories

• Florida Avocados: 250g
• Canned Blackberry Juice: 790g

Florida Avocados have 3.2 times more energy per 100g than Canned Blackberry Juice. It has average energy density when compared to other foods. Canned Blackberry Juice having low energy density.

Discover which food has more nutrients per 300 calories - Florida Avocados or Canned Blackberry Juice?

Macros Ratio

	Protein	Fat	Carbs
Florida Avocados	7%	69%	24%
Canned Blackberry Juice	3%	14%	83%

Macro Nutrients

	Florida Avocados	Canned Blackberry Juice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26% 25g	4.9% 4.74g	97g per day for Men 19-50 years
Saturated Fat	15.3% 4.9g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	56.7% 0.91g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	10.6% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	47.4% 61.6g	130g per day for Men 19-50 years
Sugars	8.34% 6.05g	84% 60.8g	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	0.86% 0.63g	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	% 5.43g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	37% 14g	2.08% 0.79g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	4.23% 2.37g	56g per day for Men 19-50 years

Vitamins

	Florida Avocados	Canned Blackberry Juice	Recommended Dietary Allowance
Vitamin A	1.94% 17.5μg	5.26% 47.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.38% 0.053mg	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	22% 3.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.6% 2.33mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	12.8% 0.17mg	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	22% 87.5μg	19.7% 79μg	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	48.3% 43.5mg	99% 89.2mg	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	44.3% 6.65mg	47.4% 7.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	100% 120μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Avocados	Canned Blackberry Juice	Recommended Dietary Allowance
Calcium	2.5% 25mg	9.47% 95mg	1000mg per day for Men 19-50 years
Copper	86.4% 0.78mg	100% 0.9mg	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	5.3% 0.43mg	47.4% 3.8mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	39.5% 166mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	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	14.3% 100mg	13.5% 95mg	700mg per day for Men 19-50 years
Potassium	26% 878mg	31.3% 1066mg	3400mg per day for Men 19-50 years
Selenium	NA	4.3% 2.37μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.53% 7.9mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	29.4% 3.24mg	11mg per day for Men 19-50 years
Water	5.33% 197g	19.4% 718g	3700g per day for Men 19-50 years

Florida Avocados VS Canned Blackberry Juice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Florida Avocados or Canned Blackberry Juice?

Lets compare vitamin content per 300 calories of Florida Avocados vs Canned Blackberry Juice:

• 300 kcal of Canned Blackberry Juice contain 1.8 times more Vitamin B1, 2.1 times more Vitamin B3 and 2.1 times more Vitamin C than Raw Florida Avocados.
• Both Florida Avocados and Canned Blackberry Juice provide similar amounts of Vitamin B2, Vitamin B6, Vitamin B9 and Vitamin E per 300 calories.
• 300 calories of Florida Avocados have insufficient amounts of Vitamin B1
• Both Raw Florida Avocados as well as Canned Blackberry Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Florida Avocados vs Canned Blackberry Juice:

• 300 kcal of Canned Blackberry Juice contain 3.8 times more Calcium, 8.9 times more Iron, 2.8 times more Magnesium, 3.2 times more Zinc and 3.6 times more Water than Raw Florida Avocados.
• Both Florida Avocados and Canned Blackberry Juice contain similar levels of Copper, Phosphorus and Potassium per 300 calories.
• 300 calories of Florida Avocados lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 300 calories:

• 300 calories of Florida Avocados have 5.3 times more Fat, 34.5 times more Saturated Fat, 2.2 times more Omega 6, 17.7 times more Fiber and 2.4 times more Protein than Canned Blackberry Juice.
• While 300 kcal of Canned Blackberry Juice contain 3.8 times more Omega 3, 3.1 times more Carbohydrate and 10 times more Sugars than Raw Florida Avocados.
• Both Florida Avocados and Canned Blackberry Juice offer comparable quantities of Energy per 300 calories.
• 300 calories of Canned Blackberry Juice provide inadequate amounts of Fiber and Protein