Comparing Nutrients in 100 grams 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	1.5% 43kcal	4.14% 120kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.49g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	6.13% 1.96g	32g per day for Men 19-50 years
Omega 3	5.88% 0.094g	6% 0.096g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	9.3% 1.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.4% 9.6g	6% 7.82g	130g per day for Men 19-50 years
Sugars	6.73% 4.88g	3.34% 2.42g	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	3.3% 2.4g	0.34% 0.25g	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	% 2.3g	% 2.17g	g per day for Men 19-50 years
Sucrose	% 0.07g	% 0g	g per day for Men 19-50 years
Fiber	14% 5.3g	14.7% 5.6g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	4% 2.23g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

Nutrient Comparison: Blackberries VS Florida Avocados per 100 g

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

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

• 100 grams of Blackberries have 1.2 times more Vitamin C than Florida Avocados.
• While 100 g 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 100 grams.
• Both Raw Blackberries as well as Raw Florida Avocados have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Blackberries vs Florida Avocados:

• 100 grams 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 100 g 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 100 grams.
• 100 grams of Florida Avocados lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Blackberries have 1.2 times more Carbohydrate, 2 times more Sugars and 9.6 times more Fructose than Florida Avocados.
• While 100 g 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 100 grams.
• 100 grams of Blackberries provide inadequate amounts of Energy and Omega 6