Comparing Nutrients in 500 calories Avocados VS Blackberries

Weight per 500 calories

• Avocados: 313g
• Blackberries: 1163g

Avocados have 3.7 times more energy per 100g than Blackberries. It has above average energy density when compared to other foods. Raw Blackberries having low energy density.

Discover which food has more nutrients per 500 calories - Avocados or Blackberries?

Macros Ratio

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

Macro Nutrients

	Avocados	Blackberries	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47.2% 46g	5.87% 5.7g	97g per day for Men 19-50 years
Saturated Fat	20.8% 6.64g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	68.3% 1.1g	1.6g per day for Men 19-50 years
Omega 6	30.8% 5.23g	12.7% 2.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.5% 26.7g	86% 112g	130g per day for Men 19-50 years
Sugars	2.84% 2.06g	78.3% 56.7g	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	0.52% 0.38g	38.5% 28g	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	% 1.16g	% 27g	g per day for Men 19-50 years
Sucrose	% 0.19g	% 0.81g	g per day for Men 19-50 years
Fiber	55% 21g	162% 61.6g	38g per day for Men 19-50 years
Protein	11% 6.25g	29% 16g	56g per day for Men 19-50 years

Vitamins

	Avocados	Blackberries	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	14.2% 128μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	19.4% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.3% 0.41mg	23.3% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.43mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87% 4.34mg	64% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.8% 0.8mg	27% 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	63.3% 253μg	72.7% 291μg	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	34.7% 31.3mg	271% 244mg	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	43% 6.47mg	91% 13.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	54.7% 65.6μg	192% 230μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Avocados	Blackberries	Recommended Dietary Allowance
Calcium	3.75% 37.5mg	33.7% 337mg	1000mg per day for Men 19-50 years
Copper	66% 0.59mg	213% 1.9mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	21.5% 1.7mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	55.4% 233mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	327% 7.5mg	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	23.2% 163mg	36.5% 256mg	700mg per day for Men 19-50 years
Potassium	44.6% 1516mg	55.4% 1884mg	3400mg per day for Men 19-50 years
Selenium	2.27% 1.25μg	8.46% 4.65μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.78% 11.6mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	56% 6.16mg	11mg per day for Men 19-50 years
Water	6.2% 229g	27.7% 1025g	3700g per day for Men 19-50 years

Avocados VS Blackberries Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Avocados or Blackberries?

Lets compare vitamin content per 500 calories of Avocados vs Blackberries:

• 500 calories of Avocados have 1.3 times more Vitamin B2, 1.4 times more Vitamin B5 and 2.3 times more Vitamin B6 than Blackberries.
• While 500 kcal of Raw Blackberries contain 5.8 times more Vitamin A, 1.4 times more Vitamin B3, 7.8 times more Vitamin C, 2.1 times more Vitamin E and 3.5 times more Vitamin K than Raw Avocados.
• Both Avocados and Blackberries provide similar amounts of Vitamin B1 and Vitamin B9 per 500 calories.
• 500 calories of Avocados have insufficient amounts of Vitamin A
• Both Raw Avocados as well as Raw Blackberries have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Avocados vs Blackberries:

• 500 kcal of Raw Blackberries contain 9 times more Calcium, 3.2 times more Copper, 4.2 times more Iron, 2.6 times more Magnesium, 16.9 times more Manganese, 1.6 times more Phosphorus, 3.1 times more Zinc and 4.5 times more Water than Raw Avocados.
• Both Avocados and Blackberries contain similar levels of Potassium per 500 calories.
• 500 calories of Avocados lack sufficient amounts of Calcium
• Both Raw Avocados as well as Raw Blackberries lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Avocados have 8 times more Fat, 40.8 times more Saturated Fat and 2.4 times more Omega 6 than Blackberries.
• While 500 kcal of Raw Blackberries contain 2.8 times more Omega 3, 4.2 times more Carbohydrate, 27.5 times more Sugars, 74.4 times more Fructose, 2.9 times more Fiber and 2.6 times more Protein than Raw Avocados.
• Both Avocados and Blackberries offer comparable quantities of Energy per 500 calories.