Comparing Nutrients in 500 calories Blackberries VS Florida Avocados

Weight per 500 calories

• Blackberries: 1163g
• Florida Avocados: 417g

Raw Florida Avocados have 2.8 times more energy per unit of mass than Raw Blackberries, which is average in comparison to other foods. Blackberries having low energy density.

Discover which food has more nutrients per 500 calories - Blackberries or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.87% 5.7g	43.2% 42g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	25.5% 8.17g	32g per day for Men 19-50 years
Omega 3	68.3% 1.1g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.16g	38.7% 6.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86% 112g	25% 32.6g	130g per day for Men 19-50 years
Sugars	78.3% 56.7g	14% 10g	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	38.5% 28g	1.44% 1.04g	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	% 27g	% 9.04g	g per day for Men 19-50 years
Sucrose	% 0.81g	% 0g	g per day for Men 19-50 years
Fiber	162% 61.6g	61.4% 23.3g	38g per day for Men 19-50 years
Protein	29% 16g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Blackberries	Florida Avocados	Recommended Dietary Allowance
Vitamin A	14.2% 128μg	3.24% 29μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.4% 0.23mg	7.3% 0.088mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.3% 0.3mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64% 3.2mg	77.6% 3.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	25% 0.33mg	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	72.7% 291μg	36.5% 146μg	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	271% 244mg	80.6% 72.5mg	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	91% 13.6mg	74% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	192% 230μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries	Florida Avocados	Recommended Dietary Allowance
Calcium	33.7% 337mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	144% 1.3mg	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	90% 7.2mg	8.85% 0.71mg	8mg per day for Men 19-50 years
Magnesium	55.4% 233mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	327% 7.5mg	17.2% 0.4mg	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	36.5% 256mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	55.4% 1884mg	43% 1463mg	3400mg per day for Men 19-50 years
Selenium	8.46% 4.65μg	NA	55μg per day for Men 19-50 years
Sodium	0.78% 11.6mg	0.56% 8.33mg	1500mg per day for Men 19-50 years
Zinc	56% 6.16mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	27.7% 1025g	8.88% 328g	3700g per day for Men 19-50 years

Blackberries VS Florida Avocados Nutrients Per 500 Kcal

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

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

• 500 calories of Blackberries have 4.4 times more Vitamin A, 2.7 times more Vitamin B1, 1.4 times more Vitamin B2, 2.7 times more Vitamin B3, 2 times more Vitamin B9, 3.4 times more Vitamin C and 1.2 times more Vitamin E than Florida Avocados.
• Both Blackberries and Florida Avocados provide similar amounts of Vitamin B5 and Vitamin B6 per 500 calories.
• 500 calories of Florida Avocados have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Blackberries as well as Raw Florida Avocados have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Blackberries vs Florida Avocados:

• 500 calories of Blackberries have 8.1 times more Calcium, 1.5 times more Copper, 10.2 times more Iron, 2.3 times more Magnesium, 19 times more Manganese, 1.5 times more Phosphorus, 1.3 times more Potassium, 3.7 times more Zinc and 3.1 times more Water than Florida Avocados.
• 500 calories of Florida Avocados lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 500 calories:

• 500 calories of Blackberries have 2.7 times more Omega 3, 3.4 times more Carbohydrate, 5.6 times more Sugars, 26.8 times more Fructose, 2.6 times more Fiber and 1.7 times more Protein than Florida Avocados.
• While 500 kcal of Raw Florida Avocados contain 7.4 times more Fat, 50.2 times more Saturated Fat and 3 times more Omega 6 than Raw Blackberries.
• Both Blackberries and Florida Avocados offer comparable quantities of Energy per 500 calories.