Comparing Nutrients in 1 kilogram Bananas VS California Avocados

Macros Ratio

	Protein	Fat	Carbs
Bananas	4%	3%	93%
California Avocados	4%	77%	19%

Macro Nutrients

	Bananas	California Avocados	Recommended Dietary Allowance
Energy	30.7% 890kcal	57.6% 1670kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	159% 154g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.12g	66.4% 21.3g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	98% 16.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 228g	66.5% 86.4g	130g per day for Men 19-50 years
Sugars	169% 122g	4.14% 3g	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	67% 48.5g	1.1% 0.8g	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	% 49.8g	% 0.8g	g per day for Men 19-50 years
Sucrose	% 24g	% 0.6g	g per day for Men 19-50 years
Fiber	68.4% 26g	179% 68g	38g per day for Men 19-50 years
Protein	19.5% 11g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Bananas	California Avocados	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	110% 1.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.6% 6.65mg	120% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.8% 3.34mg	292% 14.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	282% 3.67mg	221% 2.87mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	223% 890μg	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	97% 87mg	98% 88mg	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	6.67% 1mg	131% 19.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	175% 210μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bananas	California Avocados	Recommended Dietary Allowance
Calcium	5% 50mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	189% 1.7mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	32.5% 2.6mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	64.8% 1.5mg	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	31.4% 220mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	105% 3580mg	149% 5070mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	62% 6.8mg	11mg per day for Men 19-50 years
Water	20.2% 749g	19.5% 723g	3700g per day for Men 19-50 years

Nutrient Comparison: Bananas VS California Avocados per 1 kg

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

Lets compare vitamin content per 1 kilogram of Bananas vs California Avocados:

• 1 kilogram of Bananas has 1.3 times more Vitamin B6 than California Avocados.
• While 1 kg of Raw California Avocados contains 2.4 times more Vitamin B1, 2 times more Vitamin B2, 2.9 times more Vitamin B3, 4.4 times more Vitamin B5, 4.5 times more Vitamin B9, 19.7 times more Vitamin E and 42 times more Vitamin K than Raw Bananas.
• Both Bananas and California Avocados provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Bananas have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Bananas as well as Raw California Avocados have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Bananas vs California Avocados:

• 1 kilogram of Bananas has 1.8 times more Manganese than California Avocados.
• While 1 kg of Raw California Avocados contains 2.2 times more Copper, 2.3 times more Iron, 2.5 times more Phosphorus, 1.4 times more Potassium and 4.5 times more Zinc than Raw Bananas.
• Both Bananas and California Avocados contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Bananas lack sufficient amounts of Zinc
• Both Raw Bananas as well as Raw California Avocados lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Bananas has 2.6 times more Carbohydrate, 40.8 times more Sugars and 60.6 times more Fructose than California Avocados.
• While 1 kg of Raw California Avocados contains 1.9 times more Energy, 46.7 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 Raw Bananas.
• 1 kilogram of Bananas provide inadequate amounts of Omega 3, Omega 6 and Protein