Comparing Nutrients in 7 ounces Avocados VS Cherries, tart, dried, sweetened

Macros Ratio

	Protein	Fat	Carbs
Avocados	5%	76%	19%
Cherries, tart, dried, sweetened	1%	2%	97%

Macro Nutrients

	Avocados	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Energy	11% 318kcal	22.8% 661kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	19.5% 3.32g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	123% 160g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	184% 133g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.12g	NA	g per day for Men 19-50 years
Fiber	35% 13.3g	13% 4.96g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	4.43% 2.5g	56g per day for Men 19-50 years

Vitamins

	Avocados	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	31% 280μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.6% 3.45mg	10.8% 1.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.76mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	15.4% 0.2mg	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	5.46% 22μg	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	42.6% 38.3mg	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	2.25% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.7% 41.7μg	8.43% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Avocados	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Calcium	2.4% 24mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	50.5% 0.45mg	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	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	NA	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	10.2% 71.4mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	22% 746mg	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	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	3.93% 145g	0.89% 33g	3700g per day for Men 19-50 years

Nutrient Comparison: Avocados VS Cherries, tart, dried, sweetened per 7 oz

Compare the macro and micronutrient content in 7 oz of Avocados versus 7 oz of Cherries, tart, dried, sweetened to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Avocados vs Cherries, tart, dried, sweetened :

• 7 ounces of Avocados have 1.3 times more Vitamin B2, 2 times more Vitamin B3, 2.5 times more Vitamin B6, 7.4 times more Vitamin B9, 12.2 times more Vitamin E and 4.1 times more Vitamin K than Cherries, tart, dried, sweetened .
• While 7 oz of Cherries, tart, dried, sweetened contain 20.1 times more Vitamin A and 1.9 times more Vitamin C than Raw Avocados.
• Both Avocados and Cherries, tart, dried, sweetened provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Avocados have insufficient amounts of Vitamin A
• 7 ounces of Cherries, tart, dried, sweetened have insufficient amounts of Vitamin E
• Both Raw Avocados as well as Cherries, tart, dried, sweetened have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Avocados vs Cherries, tart, dried, sweetened :

• 7 ounces of Avocados have 1.3 times more Magnesium, 1.4 times more Phosphorus, 1.3 times more Potassium and 2.6 times more Zinc than Cherries, tart, dried, sweetened .
• While 7 oz of Cherries, tart, dried, sweetened contain 3.2 times more Calcium than Raw Avocados.
• Both Avocados and Cherries, tart, dried, sweetened 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 Cherries, tart, dried, sweetened lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Avocados have 20.1 times more Fat, 14.6 times more Saturated Fat, 1.4 times more Omega 3, 16.4 times more Omega 6, 2.7 times more Fiber and 1.6 times more Protein than Cherries, tart, dried, sweetened .
• While 7 oz of Cherries, tart, dried, sweetened contain 2.1 times more Energy, 9.4 times more Carbohydrate and 101.7 times more Sugars than Raw Avocados.
• 7 ounces of Cherries, tart, dried, sweetened provide inadequate amounts of Omega 6