Comparing Nutrients in 14 ounces Florida Avocados VS Banana Powder

Macros Ratio

	Protein	Fat	Carbs
Florida Avocados	7%	69%	24%
Banana Powder	4%	4%	92%

Macro Nutrients

	Florida Avocados	Banana Powder	Recommended Dietary Allowance
Energy	16.4% 476kcal	47.4% 1373kcal	2900kcal per day for Men 19-50 years
Fat	41% 40g	7.4% 7.2g	97g per day for Men 19-50 years
Saturated Fat	24.3% 7.78g	8.66% 2.77g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	37% 6.27g	4.93% 0.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	270% 350g	130g per day for Men 19-50 years
Sugars	13.2% 9.6g	259% 188g	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	1.37% 0.99g	NA	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	% 8.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	58.5% 22.2g	103% 39.3g	38g per day for Men 19-50 years
Protein	16% 8.85g	27.6% 15.4g	56g per day for Men 19-50 years

Vitamins

	Florida Avocados	Banana Powder	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	59.5% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	69.5% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74% 3.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	134% 1.75mg	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	34.7% 139μg	14% 55.6μg	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	76.7% 69mg	31% 27.8mg	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	70.4% 10.6mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Avocados	Banana Powder	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	172% 1.55mg	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	8.43% 0.67mg	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	102% 429mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	99% 2.28mg	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	22.7% 159mg	42% 294mg	700mg per day for Men 19-50 years
Potassium	41% 1393mg	174% 5918mg	3400mg per day for Men 19-50 years
Selenium	NA	28% 15.5μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	8.45% 313g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Avocados VS Banana Powder per 14 oz

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

Lets compare vitamin content per 14 ounces of Florida Avocados vs Banana Powder:

• 14 ounces of Florida Avocados have 2.5 times more Vitamin B9, 2.5 times more Vitamin C and 6.8 times more Vitamin E than Banana Powder.
• While 14 oz of Dehydrated Bananas or Banana Powder contain 8.6 times more Vitamin B1, 4.5 times more Vitamin B2, 4.2 times more Vitamin B3 and 5.6 times more Vitamin B6 than Raw Florida Avocados.
• 14 ounces of Florida Avocados have insufficient amounts of Vitamin B1
• Both Raw Florida Avocados as well as Dehydrated Bananas or Banana Powder have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Florida Avocados vs Banana Powder:

• 14 ounces of Florida Avocados have 26.3 times more Water than Banana Powder.
• While 14 oz of Dehydrated Bananas or Banana Powder contain 2.2 times more Calcium, 1.3 times more Copper, 6.8 times more Iron, 4.5 times more Magnesium, 6 times more Manganese, 1.9 times more Phosphorus, 4.2 times more Potassium and 1.5 times more Zinc than Raw Florida Avocados.
• 14 ounces of Florida Avocados lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Florida Avocados have 5.6 times more Fat, 2.8 times more Saturated Fat and 7.5 times more Omega 6 than Banana Powder.
• While 14 oz of Dehydrated Bananas or Banana Powder contain 2.9 times more Energy, 1.3 times more Omega 3, 11.3 times more Carbohydrate, 19.5 times more Sugars, 1.8 times more Fiber and 1.7 times more Protein than Raw Florida Avocados.
• 14 ounces of Banana Powder provide inadequate amounts of Omega 6