Comparing Nutrients in 5 ounces Blackberries VS 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	2.1% 61kcal	5.87% 170kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	14.7% 14.3g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	8.7% 2.78g	32g per day for Men 19-50 years
Omega 3	8.33% 0.13g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.55% 0.26g	13% 2.24g	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	8.53% 11g	130g per day for Men 19-50 years
Sugars	9.54% 6.9g	4.73% 3.43g	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	0.49% 0.35g	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	% 3.08g	g per day for Men 19-50 years
Sucrose	% 0.099g	% 0g	g per day for Men 19-50 years
Fiber	19.8% 7.5g	21% 7.94g	38g per day for Men 19-50 years
Protein	3.5% 1.97g	5.64% 3.16g	56g per day for Men 19-50 years

Vitamins

	Blackberries	Florida 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	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.83% 0.037mg	5.78% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.72% 0.92mg	5.95% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.82% 0.39mg	26.4% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.27% 0.043mg	8.5% 0.11mg	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	12.4% 49.6μg	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	33% 29.8mg	27.4% 24.7mg	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	25% 3.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.4% 28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

Nutrient Comparison: Blackberries VS Florida Avocados per 5 oz

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

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

• 5 ounces of Blackberries have 1.2 times more Vitamin C than Florida Avocados.
• While 5 oz of Raw Florida Avocados contain 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 Raw Blackberries.
• Both Blackberries and Florida Avocados provide similar amounts of Vitamin B3 per five ounces.
• Both Raw Blackberries as well as Raw Florida Avocados have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Blackberries vs Florida Avocados:

• 5 ounces of Blackberries have 2.9 times more Calcium, 3.6 times more Iron, 6.8 times more Manganese and 1.3 times more Zinc than Florida Avocados.
• While 5 oz of Raw Florida Avocados contain 1.9 times more Copper, 1.8 times more Phosphorus and 2.2 times more Potassium than Raw Blackberries.
• Both Blackberries and Florida Avocados 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 Blackberries have 1.2 times more Carbohydrate, 2 times more Sugars and 9.6 times more Fructose than Florida Avocados.
• While 5 oz of Raw Florida Avocados contain 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 Raw Blackberries.
• Both Blackberries and Florida Avocados offer comparable quantities of Omega 3 and Fiber per five ounces.
• 5 ounces of Blackberries provide inadequate amounts of Energy and Omega 6