Comparing Nutrients in 100 grams Florida Avocados VS Blackberries

Macros Ratio

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

Macro Nutrients

	Florida Avocados	Blackberries	Recommended Dietary Allowance
Energy	4.14% 120kcal	1.5% 43kcal	2900kcal per day for Men 19-50 years
Fat	10.4% 10g	0.51% 0.49g	97g per day for Men 19-50 years
Saturated Fat	6.13% 1.96g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	6% 0.096g	5.88% 0.094g	1.6g per day for Men 19-50 years
Omega 6	9.3% 1.58g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6% 7.82g	7.4% 9.6g	130g per day for Men 19-50 years
Sugars	3.34% 2.42g	6.73% 4.88g	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	0.34% 0.25g	3.3% 2.4g	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	% 2.17g	% 2.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.07g	g per day for Men 19-50 years
Fiber	14.7% 5.6g	14% 5.3g	38g per day for Men 19-50 years
Protein	4% 2.23g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Florida Avocados	Blackberries	Recommended Dietary Allowance
Vitamin A	0.78% 7μg	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.75% 0.021mg	1.67% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.08% 0.053mg	2% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.2% 0.67mg	4.04% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.6% 0.93mg	5.52% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6% 0.078mg	2.3% 0.03mg	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	8.75% 35μg	6.25% 25μg	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	19.3% 17.4mg	23.3% 21mg	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	17.7% 2.66mg	7.8% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Avocados	Blackberries	Recommended Dietary Allowance
Calcium	1% 10mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	34.6% 0.31mg	18.3% 0.17mg	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	2.13% 0.17mg	7.75% 0.62mg	8mg per day for Men 19-50 years
Magnesium	5.7% 24mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	4.13% 0.095mg	28% 0.65mg	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	5.7% 40mg	3.14% 22mg	700mg per day for Men 19-50 years
Potassium	10.3% 351mg	4.76% 162mg	3400mg per day for Men 19-50 years
Selenium	NA	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	4.8% 0.53mg	11mg per day for Men 19-50 years
Water	2.13% 79g	2.4% 88g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Avocados VS Blackberries per 100 g

Compare the macro and micronutrient content in 100 g of Florida Avocados versus 100 g of Blackberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Florida Avocados vs Blackberries:

• 100 grams of Florida Avocados have 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 Blackberries.
• Both Florida Avocados and Blackberries provide similar amounts of Vitamin B3 and Vitamin C per 100 grams.
• Both Raw Florida Avocados as well as Raw Blackberries have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Florida Avocados vs Blackberries:

• 100 grams of Florida Avocados have 1.9 times more Copper, 1.8 times more Phosphorus and 2.2 times more Potassium than Blackberries.
• While 100 g of Raw Blackberries contain 2.9 times more Calcium, 3.6 times more Iron, 6.8 times more Manganese and 1.3 times more Zinc than Raw Florida Avocados.
• Both Florida Avocados and Blackberries contain similar levels of Magnesium and Water per 100 grams.
• 100 grams of Florida Avocados lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Florida Avocados have 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 Blackberries.
• While 100 g of Raw Blackberries contain 2 times more Sugars and 9.6 times more Fructose than Raw Florida Avocados.
• Both Florida Avocados and Blackberries offer comparable quantities of Omega 3, Carbohydrate and Fiber per 100 grams.
• 100 grams of Blackberries provide inadequate amounts of Energy and Omega 6