Comparing Nutrients in 5 ounces California Avocados VS Cherries, tart, dried, sweetened

Macros Ratio

	Protein	Fat	Carbs
California Avocados	4%	77%	19%
Cherries, tart, dried, sweetened	1%	2%	97%

Macro Nutrients

	California Avocados	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Energy	8.16% 237kcal	16.3% 472kcal	2900kcal per day for Men 19-50 years
Fat	22.5% 22g	1.07% 1.03g	97g per day for Men 19-50 years
Saturated Fat	9.4% 3g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	8.15% 0.13g	1.6g per day for Men 19-50 years
Omega 6	14% 2.37g	0.85% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.42% 12.2g	87.7% 114g	130g per day for Men 19-50 years
Sugars	0.59% 0.43g	131% 95g	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	0.16% 0.11g	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	% 0.11g	NA	g per day for Men 19-50 years
Sucrose	% 0.085g	NA	g per day for Men 19-50 years
Fiber	25.4% 9.64g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	3.16% 1.77g	56g per day for Men 19-50 years

Vitamins

	California Avocados	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.86% 0.11mg	6.85% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	7.7% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.4% 2.07mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.3% 0.41mg	11% 0.14mg	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	31.5% 126μg	3.9% 15.6μg	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	14% 12.5mg	30.4% 27.4mg	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	18.6% 2.8mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 29.8μg	6.02% 7.23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Avocados	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	26.8% 0.24mg	36% 0.32mg	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	11% 0.86mg	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	9.8% 41mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	9.2% 0.21mg	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	11% 76.5mg	7.3% 51mg	700mg per day for Men 19-50 years
Potassium	21% 719mg	15.7% 533mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	8.76% 0.96mg	3.22% 0.35mg	11mg per day for Men 19-50 years
Water	2.77% 103g	0.64% 23.5g	3700g per day for Men 19-50 years

Nutrient Comparison: California Avocados VS Cherries, tart, dried, sweetened per 5 oz

Compare the macro and micronutrient content in 5 oz of California Avocados versus 5 oz of Cherries, tart, dried, sweetened to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of California Avocados vs Cherries, tart, dried, sweetened :

• 5 ounces of California Avocados have 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, 2.2 times more Vitamin B3, 2.8 times more Vitamin B6, 8.1 times more Vitamin B9, 11.6 times more Vitamin E and 4.1 times more Vitamin K than Cherries, tart, dried, sweetened .
• While 5 oz of Cherries, tart, dried, sweetened contain 20.1 times more Vitamin A and 2.2 times more Vitamin C than Raw California Avocados.
• 5 ounces of California Avocados have insufficient amounts of Vitamin A
• 5 ounces of Cherries, tart, dried, sweetened have insufficient amounts of Vitamin E
• Both Raw California Avocados as well as Cherries, tart, dried, sweetened have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for California Avocados vs Cherries, tart, dried, sweetened :

• 5 ounces of California Avocados have 1.3 times more Magnesium, 1.5 times more Phosphorus, 1.3 times more Potassium and 2.7 times more Zinc than Cherries, tart, dried, sweetened .
• While 5 oz of Cherries, tart, dried, sweetened contain 2.9 times more Calcium and 1.3 times more Copper than Raw California Avocados.
• Both California Avocados and Cherries, tart, dried, sweetened contain similar levels of Iron per five ounces.
• 5 ounces of California Avocados lack sufficient amounts of Calcium
• Both Raw California Avocados as well as Cherries, tart, dried, sweetened lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Avocados have 21.1 times more Fat, 14.6 times more Saturated Fat, 1.4 times more Omega 3, 16.4 times more Omega 6, 2.7 times more Fiber and 1.6 times more Protein than Cherries, tart, dried, sweetened .
• While 5 oz of Cherries, tart, dried, sweetened contain 2 times more Energy, 9.3 times more Carbohydrate and 223.8 times more Sugars than Raw California Avocados.
• 5 ounces of Cherries, tart, dried, sweetened provide inadequate amounts of Omega 6