Comparing Nutrients in 1 pound California Avocados VS Bananas

Macros Ratio

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

Macro Nutrients

	California Avocados	Bananas	Recommended Dietary Allowance
Energy	26% 757kcal	14% 404kcal	2900kcal per day for Men 19-50 years
Fat	72% 70g	1.54% 1.5g	97g per day for Men 19-50 years
Saturated Fat	30% 9.64g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	7.65% 0.12g	1.6g per day for Men 19-50 years
Omega 6	44.7% 7.6g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	79.7% 104g	130g per day for Men 19-50 years
Sugars	1.88% 1.36g	76.5% 55.5g	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	0.5% 0.36g	30.3% 22g	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	% 0.36g	% 22.6g	g per day for Men 19-50 years
Sucrose	% 0.27g	% 11g	g per day for Men 19-50 years
Fiber	81% 31g	31% 11.8g	38g per day for Men 19-50 years
Protein	16% 8.9g	8.83% 4.94g	56g per day for Men 19-50 years

Vitamins

	California Avocados	Bananas	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.2% 8.67mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.62mg	30.3% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	128% 1.66mg	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	101% 404μg	22.7% 91μg	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	44.4% 40mg	44% 39.5mg	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	59.6% 8.94mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	79.4% 95μg	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Avocados	Bananas	Recommended Dietary Allowance
Calcium	5.9% 59mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	85.7% 0.77mg	39.3% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 9.98μg	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	34.6% 2.77mg	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	53.2% 1.22mg	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	35% 245mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	67.6% 2300mg	47.8% 1624mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	8.87% 328g	9.2% 340g	3700g per day for Men 19-50 years

Nutrient Comparison: California Avocados VS Bananas per 1 lb

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

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

• 1 pound of California Avocados has 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 Bananas.
• While 1 lb of Raw Bananas contains 1.3 times more Vitamin B6 than Raw California Avocados.
• Both California Avocados and Bananas provide similar amounts of Vitamin C per one pound.
• 1 pound of Bananas have insufficient amounts of Vitamin E and Vitamin K
• Both Raw California Avocados as well as Raw Bananas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for California Avocados vs Bananas:

• 1 pound of California Avocados has 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 Bananas.
• While 1 lb of Raw Bananas contains 1.8 times more Manganese than Raw California Avocados.
• Both California Avocados and Bananas contain similar levels of Magnesium per one pound.
• 1 pound of Bananas lack sufficient amounts of Zinc
• Both Raw California Avocados as well as Raw Bananas lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

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