Comparing Nutrients in 5 ounces Avocados VS Canned Blackberry Juice

Macros Ratio

	Protein	Fat	Carbs
Avocados	5%	76%	19%
Canned Blackberry Juice	3%	14%	83%

Macro Nutrients

	Avocados	Canned Blackberry Juice	Recommended Dietary Allowance
Energy	7.82% 227kcal	1.86% 54kcal	2900kcal per day for Men 19-50 years
Fat	21.4% 20.8g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	9.4% 3g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	14% 2.37g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.3% 12g	8.5% 11g	130g per day for Men 19-50 years
Sugars	1.3% 0.94g	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	0.23% 0.17g	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	% 0.52g	NA	g per day for Men 19-50 years
Sucrose	% 0.085g	NA	g per day for Men 19-50 years
Fiber	25% 9.5g	0.37% 0.14g	38g per day for Men 19-50 years
Protein	5.06% 2.83g	0.76% 0.43g	56g per day for Men 19-50 years

Vitamins

	Avocados	Canned Blackberry Juice	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	1.4% 0.017mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	1.96% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.4% 2.46mg	3.95% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.4% 1.97mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	2.3% 0.03mg	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	28.7% 115μg	3.54% 14μg	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	15.7% 14mg	17.8% 16mg	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	19.6% 2.93mg	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 29.8μg	18% 21.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Avocados	Canned Blackberry Juice	Recommended Dietary Allowance
Calcium	1.7% 17mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	18% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.92μg	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	9.75% 0.78mg	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	9.8% 41mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	8.75% 0.2mg	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	10.5% 73.7mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	20.2% 687mg	5.63% 191mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	2.8% 104g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Avocados VS Canned Blackberry Juice per 5 oz

Compare the macro and micronutrient content in 5 oz of Avocados versus 5 oz of Canned Blackberry Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Avocados vs Canned Blackberry Juice:

• 5 ounces of Avocados have 5.6 times more Vitamin B1, 7.2 times more Vitamin B2, 3.9 times more Vitamin B3, 12.2 times more Vitamin B6, 8.1 times more Vitamin B9, 2.3 times more Vitamin E and 1.4 times more Vitamin K than Canned Blackberry Juice.
• Both Avocados and Canned Blackberry Juice provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Canned Blackberry Juice have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B6
• Both Raw Avocados as well as Canned Blackberry Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Avocados vs Canned Blackberry Juice:

• 5 ounces of Avocados have 1.7 times more Copper, 1.4 times more Magnesium, 4.3 times more Phosphorus, 3.6 times more Potassium and 1.6 times more Zinc than Canned Blackberry Juice.
• Both Avocados and Canned Blackberry Juice contain similar levels of Iron per five ounces.
• 5 ounces of Canned Blackberry Juice lack sufficient amounts of Phosphorus
• Both Raw Avocados as well as Canned Blackberry Juice lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Avocados have 4.2 times more Energy, 24.4 times more Fat, 118.1 times more Saturated Fat, 7.3 times more Omega 6, 67 times more Fiber and 6.7 times more Protein than Canned Blackberry Juice.
• While 5 oz of Canned Blackberry Juice contain 11.7 times more Sugars than Raw Avocados.
• Both Avocados and Canned Blackberry Juice offer comparable quantities of Omega 3 and Carbohydrate per five ounces.
• 5 ounces of Canned Blackberry Juice provide inadequate amounts of Energy, Omega 6, Fiber and Protein