Comparing Nutrients in 14 ounces Avocados VS Bananas

Macros Ratio

	Protein	Fat	Carbs
Avocados	5%	76%	19%
Bananas	4%	3%	93%

Macro Nutrients

	Avocados	Bananas	Recommended Dietary Allowance
Energy	22% 635kcal	12% 353kcal	2900kcal per day for Men 19-50 years
Fat	60% 58g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.44g	1.4% 0.44g	32g per day for Men 19-50 years
Omega 3	31% 0.5g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	39% 6.64g	1.07% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	69.7% 91g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	67% 48.5g	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	0.66% 0.48g	26.6% 19.2g	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	% 1.47g	% 19.8g	g per day for Men 19-50 years
Sucrose	% 0.24g	% 9.5g	g per day for Men 19-50 years
Fiber	70% 26.6g	27% 10.3g	38g per day for Men 19-50 years
Protein	14% 7.94g	7.73% 4.33g	56g per day for Men 19-50 years

Vitamins

	Avocados	Bananas	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.27mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.7% 0.52mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.9mg	16.5% 2.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	110% 5.5mg	26.5% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78.5% 1.02mg	112% 1.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	80.4% 321μg	20% 79.4μg	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	44% 39.7mg	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	54.8% 8.2mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	69.5% 83.3μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Avocados	Bananas	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	83.8% 0.75mg	34.4% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	0.69% 27.8μg	0.22% 8.73μg	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	27.3% 2.2mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	24.5% 0.56mg	46.6% 1.07mg	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	29.5% 206mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	56.6% 1925mg	41.8% 1421mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	7.86% 291g	8.04% 297g	3700g per day for Men 19-50 years

Nutrient Comparison: Avocados VS Bananas per 14 oz

Compare the macro and micronutrient content in 14 oz of Avocados versus 14 oz of Bananas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Avocados vs Bananas:

• 14 ounces of Avocados have 2.2 times more Vitamin B1, 1.8 times more Vitamin B2, 2.6 times more Vitamin B3, 4.2 times more Vitamin B5, 4.1 times more Vitamin B9, 20.7 times more Vitamin E and 42 times more Vitamin K than Bananas.
• While 14 oz of Raw Bananas contain 1.4 times more Vitamin B6 than Raw Avocados.
• Both Avocados and Bananas provide similar amounts of Vitamin C per 14 ounces.
• 14 ounces of Bananas have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Avocados as well as Raw Bananas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Avocados vs Bananas:

• 14 ounces of Avocados have 2.4 times more Copper, 2.1 times more Iron, 2.4 times more Phosphorus, 1.4 times more Potassium and 4.3 times more Zinc than Bananas.
• While 14 oz of Raw Bananas contain 1.9 times more Manganese than Raw Avocados.
• Both Avocados and Bananas contain similar levels of Magnesium per 14 ounces.
• 14 ounces of Bananas lack sufficient amounts of Zinc
• Both Raw Avocados as well as Raw Bananas lack sufficient amounts of Calcium, Fluoride and Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Avocados have 1.8 times more Energy, 44.4 times more Fat, 19 times more Saturated Fat, 4.6 times more Omega 3, 36.4 times more Omega 6, 2.6 times more Fiber and 1.8 times more Protein than Bananas.
• While 14 oz of Raw Bananas contain 2.7 times more Carbohydrate, 18.5 times more Sugars and 40.4 times more Fructose than Raw Avocados.
• 14 ounces of Bananas provide inadequate amounts of Omega 3, Omega 6 and Protein