Comparing Nutrients in 5 ounces Blackberries VS California Avocados

Macros Ratio

	Protein	Fat	Carbs
Blackberries	11%	9%	80%
California Avocados	4%	77%	19%

Macro Nutrients

	Blackberries	California Avocados	Recommended Dietary Allowance
Energy	2.1% 61kcal	8.16% 237kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	22.5% 22g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	9.4% 3g	32g per day for Men 19-50 years
Omega 3	8.33% 0.13g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.55% 0.26g	14% 2.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.5% 13.6g	9.42% 12.2g	130g per day for Men 19-50 years
Sugars	9.54% 6.9g	0.59% 0.43g	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	4.7% 3.4g	0.16% 0.11g	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	% 3.27g	% 0.11g	g per day for Men 19-50 years
Sucrose	% 0.099g	% 0.085g	g per day for Men 19-50 years
Fiber	19.8% 7.5g	25.4% 9.64g	38g per day for Men 19-50 years
Protein	3.5% 1.97g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Blackberries	California Avocados	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	8.86% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.83% 0.037mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.72% 0.92mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.82% 0.39mg	41.4% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.27% 0.043mg	31.3% 0.41mg	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	8.86% 35.4μg	31.5% 126μg	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	33% 29.8mg	14% 12.5mg	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	11% 1.66mg	18.6% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.4% 28μg	25% 29.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries	California Avocados	Recommended Dietary Allowance
Calcium	4.1% 41mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	26.8% 0.24mg	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% 0.88mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	9.8% 41mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	9.2% 0.21mg	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	4.45% 31mg	11% 76.5mg	700mg per day for Men 19-50 years
Potassium	6.75% 230mg	21% 719mg	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	0.094% 1.4mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	6.83% 0.75mg	8.76% 0.96mg	11mg per day for Men 19-50 years
Water	3.38% 125g	2.77% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Blackberries VS California Avocados per 5 oz

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

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

• 5 ounces of Blackberries have 2.4 times more Vitamin C than California Avocados.
• While 5 oz of Raw California Avocados contain 3.8 times more Vitamin B1, 5.5 times more Vitamin B2, 3 times more Vitamin B3, 5.3 times more Vitamin B5, 9.6 times more Vitamin B6, 3.6 times more Vitamin B9 and 1.7 times more Vitamin E than Raw Blackberries.
• Both Blackberries and California Avocados provide similar amounts of Vitamin K per five ounces.
• 5 ounces of Blackberries have insufficient amounts of Vitamin B1
• Both Raw Blackberries as well as Raw California Avocados have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Blackberries vs California Avocados:

• 5 ounces of Blackberries have 2.2 times more Calcium, 4.3 times more Manganese and 1.2 times more Water than California Avocados.
• While 5 oz of Raw California Avocados contain 1.5 times more Magnesium, 2.5 times more Phosphorus, 3.1 times more Potassium and 1.3 times more Zinc than Raw Blackberries.
• Both Blackberries and California Avocados contain similar levels of Copper and Iron per five ounces.
• 5 ounces of California Avocados lack sufficient amounts of Calcium
• Both Raw Blackberries as well as Raw California Avocados lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Blackberries have 16.3 times more Sugars and 30 times more Fructose than California Avocados.
• While 5 oz of Raw California Avocados contain 3.9 times more Energy, 31.4 times more Fat, 151.9 times more Saturated Fat, 1.3 times more Omega 3, 9 times more Omega 6, 1.3 times more Fiber and 1.4 times more Protein than Raw Blackberries.
• Both Blackberries and California Avocados offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Blackberries provide inadequate amounts of Energy and Omega 6