Comparing Nutrients in 5 ounces Florida Avocados VS Blackberries

Macros Ratio

	Protein	Fat	Carbs
Florida Avocados	7%	69%	24%
Blackberries	11%	9%	80%

Macro Nutrients

	Florida Avocados	Blackberries	Recommended Dietary Allowance
Energy	5.87% 170kcal	2.1% 61kcal	2900kcal per day for Men 19-50 years
Fat	14.7% 14.3g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	8.7% 2.78g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	8.5% 0.14g	8.33% 0.13g	1.6g per day for Men 19-50 years
Omega 6	13% 2.24g	1.55% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.53% 11g	10.5% 13.6g	130g per day for Men 19-50 years
Sugars	4.73% 3.43g	9.54% 6.9g	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	0.49% 0.35g	4.7% 3.4g	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	% 3.08g	% 3.27g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.099g	g per day for Men 19-50 years
Fiber	21% 7.94g	19.8% 7.5g	38g per day for Men 19-50 years
Protein	5.64% 3.16g	3.5% 1.97g	56g per day for Men 19-50 years

Vitamins

	Florida Avocados	Blackberries	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	2.83% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.95% 0.95mg	5.72% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.4% 1.3mg	7.82% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.5% 0.11mg	3.27% 0.043mg	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	12.4% 49.6μg	8.86% 35.4μg	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	27.4% 24.7mg	33% 29.8mg	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	25% 3.77mg	11% 1.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23.4% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Avocados	Blackberries	Recommended Dietary Allowance
Calcium	1.4% 14mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	26% 0.23mg	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	3% 0.24mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	5.85% 0.13mg	40% 0.92mg	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	8.1% 56.7mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	14.6% 498mg	6.75% 230mg	3400mg per day for Men 19-50 years
Selenium	NA	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	6.83% 0.75mg	11mg per day for Men 19-50 years
Water	3% 112g	3.38% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Avocados VS Blackberries per 5 oz

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

Lets compare vitamin content per 5 ounces of Florida Avocados vs Blackberries:

• 5 ounces of Florida Avocados have 2 times more Vitamin B2, 3.4 times more Vitamin B5, 2.6 times more Vitamin B6, 1.4 times more Vitamin B9 and 2.3 times more Vitamin E than Blackberries.
• Both Florida Avocados and Blackberries provide similar amounts of Vitamin B3 and Vitamin C per five ounces.
• Both Raw Florida Avocados as well as Raw Blackberries have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Florida Avocados vs Blackberries:

• 5 ounces of Florida Avocados have 1.9 times more Copper, 1.8 times more Phosphorus and 2.2 times more Potassium than Blackberries.
• While 5 oz of Raw Blackberries contain 2.9 times more Calcium, 3.6 times more Iron, 6.8 times more Manganese and 1.3 times more Zinc than Raw Florida Avocados.
• Both Florida Avocados and Blackberries contain similar levels of Magnesium and Water per five ounces.
• 5 ounces of Florida Avocados lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Florida Avocados have 2.8 times more Energy, 20.5 times more Fat, 140 times more Saturated Fat, 8.5 times more Omega 6 and 1.6 times more Protein than Blackberries.
• While 5 oz of Raw Blackberries contain 2 times more Sugars and 9.6 times more Fructose than Raw Florida Avocados.
• Both Florida Avocados and Blackberries offer comparable quantities of Omega 3, Carbohydrate and Fiber per five ounces.
• 5 ounces of Blackberries provide inadequate amounts of Energy and Omega 6