Comparing Nutrients in 1 kilogram Avocados VS Banana Powder

Macros Ratio

	Protein	Fat	Carbs
Avocados	5%	76%	19%
Banana Powder	4%	4%	92%

Macro Nutrients

	Avocados	Banana Powder	Recommended Dietary Allowance
Energy	55% 1600kcal	119% 3460kcal	2900kcal per day for Men 19-50 years
Fat	151% 147g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	66.4% 21.3g	22% 7g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	78.8% 1.26g	1.6g per day for Men 19-50 years
Omega 6	98% 16.7g	12.4% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.6% 85.3g	679% 883g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	652% 473g	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	1.66% 1.2g	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	% 3.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.6g	NA	g per day for Men 19-50 years
Fiber	176% 67g	261% 99g	38g per day for Men 19-50 years
Protein	35.7% 20g	69.5% 39g	56g per day for Men 19-50 years

Vitamins

	Avocados	Banana Powder	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	150% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	278% 14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.57mg	338% 4.4mg	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	203% 810μg	35% 140μg	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	111% 100mg	77.8% 70mg	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	138% 20.7mg	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	175% 210μg	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Avocados	Banana Powder	Recommended Dietary Allowance
Calcium	12% 120mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	434% 3.9mg	0.9mg per day for Men 19-50 years
Fluoride	1.75% 70μg	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	68.8% 5.5mg	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	257% 1080mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.42mg	250% 5.74mg	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	74.3% 520mg	106% 740mg	700mg per day for Men 19-50 years
Potassium	143% 4850mg	439% 14910mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	71% 39μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	55.5% 6.1mg	11mg per day for Men 19-50 years
Water	19.8% 732g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Avocados VS Banana Powder per 1 kg

Compare the macro and micronutrient content in 1 kg of Avocados versus 1 kg of Banana Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Avocados vs Banana Powder:

• 1 kilogram of Avocados has 5.8 times more Vitamin B9, 1.4 times more Vitamin C, 5.3 times more Vitamin E and 10.5 times more Vitamin K than Banana Powder.
• While 1 kg of Dehydrated Bananas or Banana Powder contains 2.7 times more Vitamin B1, 1.8 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.7 times more Vitamin B6 than Raw Avocados.
• 1 kilogram of Banana Powder have insufficient amounts of Vitamin K
• Both Raw Avocados as well as Dehydrated Bananas or Banana Powder have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Avocados vs Banana Powder:

• 1 kg of Dehydrated Bananas or Banana Powder contains 1.8 times more Calcium, 2.1 times more Copper, 2.1 times more Iron, 3.7 times more Magnesium, 4 times more Manganese, 1.4 times more Phosphorus, 3.1 times more Potassium and 9.8 times more Selenium than Raw Avocados.
• Both Avocados and Banana Powder contain similar levels of Zinc per one kilogram.
• 1 kilogram of Avocados lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Avocados has 8.1 times more Fat, 3 times more Saturated Fat and 7.9 times more Omega 6 than Banana Powder.
• While 1 kg of Dehydrated Bananas or Banana Powder contains 2.2 times more Energy, 10.3 times more Carbohydrate, 71.7 times more Sugars, 1.5 times more Fiber and 1.9 times more Protein than Raw Avocados.
• Both Avocados and Banana Powder offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Banana Powder provide inadequate amounts of Omega 6