Comparing Nutrients in 5 ounces Canned Blackberry Juice VS California Avocados

Macros Ratio

	Protein	Fat	Carbs
Canned Blackberry Juice	3%	14%	83%
California Avocados	4%	77%	19%

Macro Nutrients

	Canned Blackberry Juice	California Avocados	Recommended Dietary Allowance
Energy	1.86% 54kcal	8.16% 237kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	22.5% 22g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	9.4% 3g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	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	8.5% 11g	9.42% 12.2g	130g per day for Men 19-50 years
Sugars	15% 11g	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	NA	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	NA	% 0.11g	g per day for Men 19-50 years
Sucrose	NA	% 0.085g	g per day for Men 19-50 years
Fiber	0.37% 0.14g	25.4% 9.64g	38g per day for Men 19-50 years
Protein	0.76% 0.43g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Canned Blackberry Juice	California Avocados	Recommended Dietary Allowance
Vitamin A	0.94% 8.5μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.4% 0.017mg	8.86% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.96% 0.026mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.95% 0.63mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	41.4% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	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	3.54% 14μg	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	17.8% 16mg	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	8.5% 1.28mg	18.6% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 21.5μg	25% 29.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Blackberry Juice	California Avocados	Recommended Dietary Allowance
Calcium	1.7% 17mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	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	8.5% 0.68mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	9.8% 41mg	420mg per day for Men 19-50 years
Manganese	NA	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	2.43% 17mg	11% 76.5mg	700mg per day for Men 19-50 years
Potassium	5.63% 191mg	21% 719mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	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	5.3% 0.58mg	8.76% 0.96mg	11mg per day for Men 19-50 years
Water	3.5% 129g	2.77% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Blackberry Juice VS California Avocados per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Blackberry Juice 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 Canned Blackberry Juice vs California Avocados:

• 5 ounces of Canned Blackberry Juice have 1.3 times more Vitamin C than California Avocados.
• While 5 oz of Raw California Avocados contain 6.3 times more Vitamin B1, 7.9 times more Vitamin B2, 4.3 times more Vitamin B3, 13.7 times more Vitamin B6, 8.9 times more Vitamin B9, 2.2 times more Vitamin E and 1.4 times more Vitamin K than Canned Blackberry Juice.
• 5 ounces of Canned Blackberry Juice have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B6
• Both Canned Blackberry Juice 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 Canned Blackberry Juice vs California Avocados:

• 5 ounces of Canned Blackberry Juice have 1.3 times more Water than California Avocados.
• While 5 oz of Raw California Avocados contain 1.5 times more Copper, 1.3 times more Iron, 1.4 times more Magnesium, 4.5 times more Phosphorus, 3.8 times more Potassium and 1.7 times more Zinc than Canned Blackberry Juice.
• 5 ounces of Canned Blackberry Juice lack sufficient amounts of Phosphorus
• Both Canned Blackberry Juice as well as Raw California Avocados lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Blackberry Juice have 25.7 times more Sugars than California Avocados.
• While 5 oz of Raw California Avocados contain 4.4 times more Energy, 25.7 times more Fat, 118.1 times more Saturated Fat, 7.3 times more Omega 6, 68 times more Fiber and 6.5 times more Protein than Canned Blackberry Juice.
• Both Canned Blackberry Juice and California Avocados 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