Comparing Nutrients in 500 calories Avocados VS Bananas

Weight per 500 calories

• Avocados: 313g
• Bananas: 562g

Avocados have 1.8 times more energy per 100g than Bananas. It has above average energy density when compared to other foods. Raw Bananas having average energy density.

Discover which food has more nutrients per 500 calories - Avocados or Bananas?

Macros Ratio

	Protein	Fat	Carbs
Avocados	5%	76%	19%
Bananas	4%	3%	93%

Macro Nutrients

	Avocados	Bananas	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47.2% 46g	1.9% 1.85g	97g per day for Men 19-50 years
Saturated Fat	20.8% 6.64g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	9.5% 0.15g	1.6g per day for Men 19-50 years
Omega 6	30.8% 5.23g	1.52% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.5% 26.7g	99% 128g	130g per day for Men 19-50 years
Sugars	2.84% 2.06g	95% 68.7g	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	0.52% 0.38g	37.6% 27.2g	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	% 1.16g	% 28g	g per day for Men 19-50 years
Sucrose	% 0.19g	% 13.4g	g per day for Men 19-50 years
Fiber	55% 21g	38.4% 14.6g	38g per day for Men 19-50 years
Protein	11% 6.25g	11% 6.12g	56g per day for Men 19-50 years

Vitamins

	Avocados	Bananas	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	1.87% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	14.5% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.3% 0.41mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.43mg	23.3% 3.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87% 4.34mg	37.5% 1.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.8% 0.8mg	159% 2.06mg	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	63.3% 253μg	28% 112μg	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	34.7% 31.3mg	54.3% 49mg	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	43% 6.47mg	3.75% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	54.7% 65.6μg	2.34% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Avocados	Bananas	Recommended Dietary Allowance
Calcium	3.75% 37.5mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	66% 0.59mg	48.7% 0.44mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	0.31% 12.4μg	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	21.5% 1.7mg	18.3% 1.46mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	36% 152mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	66% 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	23.2% 163mg	17.7% 124mg	700mg per day for Men 19-50 years
Potassium	44.6% 1516mg	59% 2011mg	3400mg per day for Men 19-50 years
Selenium	2.27% 1.25μg	10.2% 5.6μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.37% 5.6mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	7.66% 0.84mg	11mg per day for Men 19-50 years
Water	6.2% 229g	11.4% 421g	3700g per day for Men 19-50 years

Avocados VS Bananas Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Avocados or Bananas?

Lets compare vitamin content per 500 calories of Avocados vs Bananas:

• 500 calories of Avocados have 1.2 times more Vitamin B1, 1.5 times more Vitamin B3, 2.3 times more Vitamin B5, 2.3 times more Vitamin B9, 11.5 times more Vitamin E and 23.4 times more Vitamin K than Bananas.
• While 500 kcal of Raw Bananas contain 2.6 times more Vitamin B6 and 1.6 times more Vitamin C than Raw Avocados.
• Both Avocados and Bananas provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Bananas have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Avocados as well as Raw Bananas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Avocados vs Bananas:

• 500 calories of Avocados have 1.4 times more Copper, 1.3 times more Phosphorus and 2.4 times more Zinc than Bananas.
• While 500 kcal of Raw Bananas contain 1.7 times more Magnesium, 3.4 times more Manganese, 1.3 times more Potassium, 4.5 times more Selenium and 1.8 times more Water than Raw Avocados.
• Both Avocados and Bananas contain similar levels of Iron per 500 calories.
• 500 calories of Avocados lack sufficient amounts of Selenium
• 500 calories of Bananas lack sufficient amounts of Zinc
• Both Raw Avocados as well as Raw Bananas lack sufficient amounts of Calcium and Fluoride in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Avocados have 24.7 times more Fat, 10.6 times more Saturated Fat, 2.6 times more Omega 3, 20.2 times more Omega 6 and 1.4 times more Fiber than Bananas.
• While 500 kcal of Raw Bananas contain 4.8 times more Carbohydrate, 33.3 times more Sugars and 72.7 times more Fructose than Raw Avocados.
• Both Avocados and Bananas offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Bananas provide inadequate amounts of Omega 3 and Omega 6