Comparing Nutrients in 7 ounces California Avocados VS Blackberries

Macros Ratio

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

Macro Nutrients

	California Avocados	Blackberries	Recommended Dietary Allowance
Energy	11.4% 331kcal	2.94% 85.3kcal	2900kcal per day for Men 19-50 years
Fat	31.5% 30.6g	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	0.82% 0.6g	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	0.22% 0.16g	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	% 0.16g	% 4.6g	g per day for Men 19-50 years
Sucrose	% 0.12g	% 0.14g	g per day for Men 19-50 years
Fiber	35.5% 13.5g	27.7% 10.5g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	4.93% 2.76g	56g per day for Men 19-50 years

Vitamins

	California 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	12.4% 0.15mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	3.97% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.7% 3.8mg	8% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58% 2.9mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	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	44% 177μg	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	19.4% 17.5mg	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	26% 3.9mg	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

	California Avocados	Blackberries	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	37.5% 0.34mg	36.4% 0.33mg	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	15% 1.2mg	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	13% 0.3mg	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	15.3% 107mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	29.6% 1006mg	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	1.06% 16mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	9.56% 1.05mg	11mg per day for Men 19-50 years
Water	3.88% 144g	4.73% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: California Avocados VS Blackberries per 7 oz

Compare the macro and micronutrient content in 7 oz of California 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 California Avocados vs Blackberries:

• 7 ounces of California Avocados have 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 Blackberries.
• While 7 oz of Raw Blackberries contain 2.4 times more Vitamin C than Raw California Avocados.
• Both California Avocados and Blackberries provide similar amounts of Vitamin K per seven ounces.
• 7 ounces of Blackberries have insufficient amounts of Vitamin B1
• Both Raw California 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 California Avocados vs Blackberries:

• 7 ounces of California Avocados have 1.5 times more Magnesium, 2.5 times more Phosphorus, 3.1 times more Potassium and 1.3 times more Zinc than Blackberries.
• While 7 oz of Raw Blackberries contain 2.2 times more Calcium and 4.3 times more Manganese than Raw California Avocados.
• Both California Avocados and Blackberries contain similar levels of Copper and Iron per seven ounces.
• 7 ounces of California Avocados lack sufficient amounts of Calcium
• Both Raw California Avocados as well as Raw Blackberries lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Avocados have 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 Blackberries.
• While 7 oz of Raw Blackberries contain 16.3 times more Sugars and 30 times more Fructose than Raw California Avocados.
• Both California Avocados and Blackberries offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Blackberries provide inadequate amounts of Energy and Omega 6