Comparing Nutrients in 7 ounces Blackberries VS Florida Avocados

Macros Ratio

	Protein	Fat	Carbs
Blackberries	11%	9%	80%
Florida Avocados	7%	69%	24%

Macro Nutrients

	Blackberries	Florida Avocados	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	8.2% 238kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	20.6% 20g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	12% 3.9g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.17% 0.37g	18.4% 3.14g	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	12% 15.5g	130g per day for Men 19-50 years
Sugars	13.4% 9.7g	6.62% 4.8g	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	0.68% 0.5g	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	% 4.3g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 0g	g per day for Men 19-50 years
Fiber	27.7% 10.5g	29.2% 11g	38g per day for Men 19-50 years
Protein	4.93% 2.76g	7.9% 4.43g	56g per day for Men 19-50 years

Vitamins

	Blackberries	Florida 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	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.3mg	8.33% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	37% 1.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	12% 0.15mg	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	17.4% 69.5μg	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	38.4% 34.5mg	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	35% 5.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.7% 39.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries	Florida Avocados	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	68.6% 0.62mg	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	4.2% 0.34mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	55.7% 1.3mg	8.2% 0.19mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	9.46% 321mg	20.5% 697mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	9.56% 1.05mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.73% 175g	4.23% 156g	3700g per day for Men 19-50 years

Nutrient Comparison: Blackberries VS Florida Avocados per 7 oz

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

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

• 7 ounces of Blackberries have 1.2 times more Vitamin C than Florida Avocados.
• While 7 oz of Raw Florida Avocados contain 2 times more Vitamin B2, 3.4 times more Vitamin B5, 2.6 times more Vitamin B6, 1.4 times more Vitamin B9 and 2.3 times more Vitamin E than Raw Blackberries.
• Both Blackberries and Florida Avocados provide similar amounts of Vitamin B3 per seven ounces.
• Both Raw Blackberries as well as Raw Florida Avocados have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Blackberries vs Florida Avocados:

• 7 ounces of Blackberries have 2.9 times more Calcium, 3.6 times more Iron, 6.8 times more Manganese and 1.3 times more Zinc than Florida Avocados.
• While 7 oz of Raw Florida Avocados contain 1.9 times more Copper, 1.8 times more Phosphorus and 2.2 times more Potassium than Raw Blackberries.
• Both Blackberries and Florida Avocados contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Florida Avocados lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blackberries have 1.2 times more Carbohydrate, 2 times more Sugars and 9.6 times more Fructose than Florida Avocados.
• While 7 oz of Raw Florida Avocados contain 2.8 times more Energy, 20.5 times more Fat, 140 times more Saturated Fat, 8.5 times more Omega 6 and 1.6 times more Protein than Raw Blackberries.
• Both Blackberries and Florida Avocados offer comparable quantities of Omega 3 and Fiber per seven ounces.
• 7 ounces of Blackberries provide inadequate amounts of Energy and Omega 6