Comparing Nutrients in 7 ounces Avocados VS Blackberries

Macros Ratio

	Protein	Fat	Carbs
Avocados	5%	76%	19%
Blackberries	11%	9%	80%

Macro Nutrients

	Avocados	Blackberries	Recommended Dietary Allowance
Energy	11% 318kcal	2.94% 85.3kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	19.5% 3.32g	2.17% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	14.7% 19g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	13.4% 9.7g	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	0.33% 0.24g	6.57% 4.76g	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	% 0.73g	% 4.6g	g per day for Men 19-50 years
Sucrose	% 0.12g	% 0.14g	g per day for Men 19-50 years
Fiber	35% 13.3g	27.7% 10.5g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	4.93% 2.76g	56g per day for Men 19-50 years

Vitamins

	Avocados	Blackberries	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	3.97% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.6% 3.45mg	8% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.76mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	4.58% 0.06mg	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	40% 161μg	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	22% 20mg	46.3% 41.7mg	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	27.4% 4.1mg	15.5% 2.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.7% 41.7μg	32.7% 39.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Avocados	Blackberries	Recommended Dietary Allowance
Calcium	2.4% 24mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	36.4% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	0.35% 14μg	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	13.6% 1.1mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	55.7% 1.3mg	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	14.7% 103mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	9.46% 321mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	9.56% 1.05mg	11mg per day for Men 19-50 years
Water	3.93% 145g	4.73% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Avocados VS Blackberries per 7 oz

Compare the macro and micronutrient content in 7 oz of Avocados versus 7 oz of Blackberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Avocados vs Blackberries:

• 7 ounces of Avocados have 3.4 times more Vitamin B1, 5 times more Vitamin B2, 2.7 times more Vitamin B3, 5 times more Vitamin B5, 8.6 times more Vitamin B6, 3.2 times more Vitamin B9 and 1.8 times more Vitamin E than Blackberries.
• While 7 oz of Raw Blackberries contain 2.1 times more Vitamin C than Raw Avocados.
• Both Avocados and Blackberries provide similar amounts of Vitamin K per seven ounces.
• 7 ounces of Blackberries have insufficient amounts of Vitamin B1
• Both Raw Avocados as well as Raw Blackberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Avocados vs Blackberries:

• 7 ounces of Avocados have 1.5 times more Magnesium, 2.4 times more Phosphorus, 3 times more Potassium and 1.2 times more Zinc than Blackberries.
• While 7 oz of Raw Blackberries contain 2.4 times more Calcium and 4.5 times more Manganese than Raw Avocados.
• Both Avocados and Blackberries contain similar levels of Copper and Iron per seven ounces.
• 7 ounces of Avocados lack sufficient amounts of Calcium
• Both Raw Avocados as well as Raw Blackberries lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Avocados have 3.7 times more Energy, 29.9 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 Blackberries.
• While 7 oz of Raw Blackberries contain 7.4 times more Sugars and 20 times more Fructose than Raw Avocados.
• Both Avocados and Blackberries offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Blackberries provide inadequate amounts of Energy and Omega 6

Frequently Asked Questions about Avocados VS Blackberries

What are the health benefits of Avocados compared to Blackberries?

Avocados are rich in heart-healthy monounsaturated fats, fiber, and various vitamins and minerals such as vitamin K, vitamin E, and potassium. They may help improve heart health, aid in weight management, and support skin health. On the other hand, blackberries are packed with antioxidants, fiber, and vitamin C, which can help boost the immune system, support digestion, and promote healthy skin. Both avocados and blackberries offer unique health benefits and can be part of a balanced vegan diet.

Can I lose weight easier by eating more Avocados or Blackberries?

Both avocados and blackberries can be part of a healthy weight loss diet due to their nutrient content and fiber. Avocados are high in healthy fats and fiber, which can help keep you feeling full and satisfied. Blackberries are low in calories and high in fiber, making them a great option for weight loss as well. Ultimately, weight loss is achieved by creating a calorie deficit, so incorporating a variety of nutrient-dense foods like avocados and blackberries can support your weight loss goals.

Should I eat more Avocados or more Blackberries to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of nutrient-dense foods. Both avocados and blackberries can be beneficial for muscle growth. Avocados are rich in healthy fats and provide a good source of vitamin E, which can help reduce inflammation and support muscle recovery. Blackberries are high in antioxidants, vitamins, and fiber, which can help with overall health and muscle repair. Including both avocados and blackberries in your diet can contribute to your muscle-building goals.

What is the environmental impact of producing Avocados compared to Blackberries?

Avocados have a higher environmental impact compared to blackberries due to factors such as water usage, land usage, and transportation emissions. Avocado production requires more water and land, leading to higher carbon emissions. Blackberries are generally considered to have a lower environmental footprint in terms of resource usage and emissions.