Comparing Nutrients in 7 ounces Blackberries VS California Avocados

Macros Ratio

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

Macro Nutrients

	Blackberries	California Avocados	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	11.4% 331kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	31.5% 30.6g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	2.17% 0.37g	19.5% 3.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	13% 17g	130g per day for Men 19-50 years
Sugars	13.4% 9.7g	0.82% 0.6g	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	6.57% 4.76g	0.22% 0.16g	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	% 4.6g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 0.12g	g per day for Men 19-50 years
Fiber	27.7% 10.5g	35.5% 13.5g	38g per day for Men 19-50 years
Protein	4.93% 2.76g	6.95% 3.9g	56g per day for Men 19-50 years

Vitamins

	Blackberries	California Avocados	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.3mg	23.7% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	58% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	44% 0.57mg	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	12.4% 49.6μg	44% 177μg	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	46.3% 41.7mg	19.4% 17.5mg	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	15.5% 2.32mg	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.7% 39.3μg	34.7% 41.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries	California Avocados	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	37.5% 0.34mg	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	15.4% 1.23mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	55.7% 1.3mg	13% 0.3mg	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	6.24% 43.7mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	9.46% 321mg	29.6% 1006mg	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	0.13% 2mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	9.56% 1.05mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	4.73% 175g	3.88% 144g	3700g per day for Men 19-50 years

Nutrient Comparison: Blackberries VS California Avocados per 7 oz

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

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

• 7 ounces of Blackberries have 2.4 times more Vitamin C than California Avocados.
• While 7 oz of Raw California Avocados contain 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 Raw Blackberries.
• Both Blackberries and California Avocados provide similar amounts of Vitamin K per seven ounces.
• 7 ounces of Blackberries have insufficient amounts of Vitamin B1
• Both Raw Blackberries as well as Raw California Avocados have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Blackberries vs California Avocados:

• 7 ounces of Blackberries have 2.2 times more Calcium, 4.3 times more Manganese and 1.2 times more Water than California Avocados.
• While 7 oz of Raw California Avocados contain 1.5 times more Magnesium, 2.5 times more Phosphorus, 3.1 times more Potassium and 1.3 times more Zinc than Raw Blackberries.
• Both Blackberries and California Avocados contain similar levels of Copper and Iron per seven ounces.
• 7 ounces of California Avocados lack sufficient amounts of Calcium
• Both Raw Blackberries as well as Raw California Avocados lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

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