Comparing Nutrients in 300 calories Bananas VS California Avocados

Weight per 300 calories

• Bananas: 337g
• California Avocados: 180g

Raw California Avocados have 1.9 times more energy per unit of mass than Raw Bananas, which is above average in comparison to other foods. Bananas having average energy density.

Discover which food has more nutrients per 300 calories - Bananas or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	28.5% 27.7g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.16g	17.7% 3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.2% 77g	12% 15.5g	130g per day for Men 19-50 years
Sugars	57% 41.2g	0.74% 0.54g	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	22.5% 16.3g	0.2% 0.14g	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	% 16.8g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 8.06g	% 0.11g	g per day for Men 19-50 years
Fiber	23% 8.76g	32% 12.2g	38g per day for Men 19-50 years
Protein	6.56% 3.67g	6.3% 3.52g	56g per day for Men 19-50 years

Vitamins

	Bananas	California Avocados	Recommended Dietary Allowance
Vitamin A	1.12% 10μg	1.4% 12.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.7% 0.1mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	19.8% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	21.5% 3.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.5% 1.13mg	52.5% 2.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	39.7% 0.52mg	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	17% 67.4μg	40% 160μg	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	32.6% 29.3mg	17.6% 16mg	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	2.25% 0.34mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	31.4% 37.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bananas	California Avocados	Recommended Dietary Allowance
Calcium	1.7% 17mg	2.34% 23.4mg	1000mg per day for Men 19-50 years
Copper	29.2% 0.26mg	34% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	0.19% 7.4μg	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	11% 0.88mg	13.7% 1.1mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	39.6% 0.91mg	11.6% 0.27mg	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	10.6% 74mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	35.5% 1207mg	26.8% 911mg	3400mg per day for Men 19-50 years
Selenium	6.13% 3.37μg	1.3% 0.72μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.37mg	0.96% 14.4mg	1500mg per day for Men 19-50 years
Zinc	4.6% 0.51mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	6.82% 253g	3.5% 130g	3700g per day for Men 19-50 years

Bananas VS California Avocados Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Bananas or California Avocados?

Lets compare vitamin content per 300 calories of Bananas vs California Avocados:

• 300 calories of Bananas have 2.4 times more Vitamin B6 and 1.9 times more Vitamin C than California Avocados.
• While 300 kcal of Raw California Avocados contain 1.3 times more Vitamin B1, 1.5 times more Vitamin B3, 2.3 times more Vitamin B5, 2.4 times more Vitamin B9, 10.5 times more Vitamin E and 22.4 times more Vitamin K than Raw Bananas.
• Both Bananas and California Avocados provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories 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 300 calories.

Comparing minerals per 300 calories for Bananas vs California Avocados:

• 300 calories of Bananas have 1.7 times more Magnesium, 3.4 times more Manganese, 1.3 times more Potassium, 4.7 times more Selenium and 1.9 times more Water than California Avocados.
• While 300 kcal of Raw California Avocados contain 1.3 times more Iron, 1.3 times more Phosphorus and 2.4 times more Zinc than Raw Bananas.
• Both Bananas and California Avocados contain similar levels of Copper per 300 calories.
• 300 calories of Bananas lack sufficient amounts of Zinc
• 300 calories of California Avocados lack sufficient amounts of Selenium
• Both Raw Bananas as well as Raw California Avocados lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Bananas have 5 times more Carbohydrate, 76.5 times more Sugars and 113.8 times more Fructose than California Avocados.
• While 300 kcal of Raw California Avocados contain 24.9 times more Fat, 10.1 times more Saturated Fat, 2.5 times more Omega 3, 19.4 times more Omega 6 and 1.4 times more Fiber than Raw Bananas.
• Both Bananas and California Avocados offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Bananas provide inadequate amounts of Omega 3 and Omega 6