Comparing Nutrients in 7 ounces Florida Avocados VS Canned Blackberry Juice

Macros Ratio

	Protein	Fat	Carbs
Florida Avocados	7%	69%	24%
Canned Blackberry Juice	3%	14%	83%

Macro Nutrients

	Florida Avocados	Canned Blackberry Juice	Recommended Dietary Allowance
Energy	8.2% 238kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	12% 3.9g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	14.3% 0.23g	1.6g per day for Men 19-50 years
Omega 6	18.4% 3.14g	2.67% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.5g	12% 15.5g	130g per day for Men 19-50 years
Sugars	6.62% 4.8g	21% 15.3g	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	0.68% 0.5g	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	% 4.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	0.52% 0.2g	38g per day for Men 19-50 years
Protein	7.9% 4.43g	1.06% 0.6g	56g per day for Men 19-50 years

Vitamins

	Florida Avocados	Canned Blackberry Juice	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	2.75% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.33% 1.33mg	5.53% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.85mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	3.2% 0.042mg	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	17.4% 69.5μg	4.96% 20μg	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	38.4% 34.5mg	25% 22.4mg	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	35% 5.28mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Avocados	Canned Blackberry Juice	Recommended Dietary Allowance
Calcium	2% 20mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	68.6% 0.62mg	25% 0.23mg	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	4.2% 0.34mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	8.2% 0.19mg	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	11.3% 79.4mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	20.5% 697mg	7.88% 268mg	3400mg per day for Men 19-50 years
Selenium	NA	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.23% 156g	4.88% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Avocados VS Canned Blackberry Juice per 7 oz

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

Lets compare vitamin content per 7 ounces of Florida Avocados vs Canned Blackberry Juice:

• 7 ounces of Florida Avocados have 2.9 times more Vitamin B2, 1.5 times more Vitamin B3, 3.7 times more Vitamin B6, 3.5 times more Vitamin B9, 1.5 times more Vitamin C and 3 times more Vitamin E than Canned Blackberry Juice.
• 7 ounces of Canned Blackberry Juice have insufficient amounts of Vitamin B2 and Vitamin B6
• Both Raw Florida Avocados as well as Canned Blackberry Juice have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Florida Avocados vs Canned Blackberry Juice:

• 7 ounces of Florida Avocados have 2.7 times more Copper, 3.3 times more Phosphorus and 2.6 times more Potassium than Canned Blackberry Juice.
• While 7 oz of Canned Blackberry Juice contain 2.8 times more Iron than Raw Florida Avocados.
• Both Florida Avocados and Canned Blackberry Juice contain similar levels of Magnesium, Zinc and Water per seven ounces.
• 7 ounces of Canned Blackberry Juice lack sufficient amounts of Phosphorus
• Both Raw Florida Avocados as well as Canned Blackberry Juice lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Avocados have 3.2 times more Energy, 16.8 times more Fat, 108.9 times more Saturated Fat, 6.9 times more Omega 6, 56 times more Fiber and 7.4 times more Protein than Canned Blackberry Juice.
• While 7 oz of Canned Blackberry Juice contain 3.2 times more Sugars than Raw Florida Avocados.
• Both Florida Avocados and Canned Blackberry Juice offer comparable quantities of Omega 3 and Carbohydrate per seven ounces.
• 7 ounces of Canned Blackberry Juice provide inadequate amounts of Energy, Omega 6, Fiber and Protein