Comparing Nutrients in 1 pound 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	14% 404kcal	26% 757kcal	2900kcal per day for Men 19-50 years
Fat	1.54% 1.5g	72% 70g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	30% 9.64g	32g per day for Men 19-50 years
Omega 3	7.65% 0.12g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	44.7% 7.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.7% 104g	30% 39g	130g per day for Men 19-50 years
Sugars	76.5% 55.5g	1.88% 1.36g	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	30.3% 22g	0.5% 0.36g	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	% 22.6g	% 0.36g	g per day for Men 19-50 years
Sucrose	% 11g	% 0.27g	g per day for Men 19-50 years
Fiber	31% 11.8g	81% 31g	38g per day for Men 19-50 years
Protein	8.83% 4.94g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

Nutrient Comparison: Bananas VS California Avocados per 1 lb

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

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

• 1 pound of Bananas has 1.3 times more Vitamin B6 than California Avocados.
• While 1 lb 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 pound.
• 1 pound 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 pound.

Comparing minerals per 1 pound for Bananas vs California Avocados:

• 1 pound of Bananas has 1.8 times more Manganese than California Avocados.
• While 1 lb 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 pound.
• 1 pound 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 pound.

Comparison of macro-nutrients per 1 pound:

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