Comparing Nutrients in 500 calories Florida Avocados VS Bananas

Weight per 500 calories

• Florida Avocados: 417g
• Bananas: 562g

Florida Avocados have 1.3 times more energy per 100g than Bananas. It has average energy density when compared to other foods. Raw Bananas having average energy density.

Which food has more nutrients per 500 calories - Florida Avocados or Bananas?

Macros Ratio

	Protein	Fat	Carbs
Florida Avocados	7%	69%	24%
Bananas	4%	3%	93%

Macro Nutrients

	Florida Avocados	Bananas	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	43.2% 42g	1.9% 1.85g	97g per day for Men 19-50 years
Saturated Fat	25.5% 8.17g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	9.5% 0.15g	1.6g per day for Men 19-50 years
Omega 6	38.7% 6.6g	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	25% 32.6g	99% 128g	130g per day for Men 19-50 years
Sugars	14% 10g	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	1.44% 1.04g	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	% 9.04g	% 28g	g per day for Men 19-50 years
Sucrose	% 0g	% 13.4g	g per day for Men 19-50 years
Fiber	61.4% 23.3g	38.4% 14.6g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	11% 6.12g	56g per day for Men 19-50 years

Vitamins

	Florida Avocados	Bananas	Recommended Dietary Allowance
Vitamin A	3.24% 29μg	1.87% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.3% 0.088mg	14.5% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	23.3% 3.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.6% 3.88mg	37.5% 1.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	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	36.5% 146μg	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	80.6% 72.5mg	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	74% 11mg	3.75% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.34% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Avocados	Bananas	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	48.7% 0.44mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	8.85% 0.71mg	18.3% 1.46mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	36% 152mg	420mg per day for Men 19-50 years
Manganese	17.2% 0.4mg	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	24% 167mg	17.7% 124mg	700mg per day for Men 19-50 years
Potassium	43% 1463mg	59% 2011mg	3400mg per day for Men 19-50 years
Selenium	NA	10.2% 5.6μg	55μg per day for Men 19-50 years
Sodium	0.56% 8.33mg	0.37% 5.6mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	7.66% 0.84mg	11mg per day for Men 19-50 years
Water	8.88% 328g	11.4% 421g	3700g per day for Men 19-50 years

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

• Raw Florida Avocados have 2.1 times more Vitamin B5, 1.3 times more Vitamin B9, 1.5 times more Vitamin C and 19.7 times more Vitamin E than Raw Bananas.
• While Raw Bananas contain 2 times more Vitamin B1, 1.9 times more Vitamin B2, 1.3 times more Vitamin B3 and 6.3 times more Vitamin B6 than Raw Florida Avocados.
• Both Raw Florida Avocados as well as Raw Bananas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Florida Avocados vs Bananas:

• Raw Florida Avocados have 3 times more Copper, 1.3 times more Phosphorus and 2 times more Zinc than Raw Bananas.
• While Raw Bananas contain 2.1 times more Iron, 1.5 times more Magnesium, 3.8 times more Manganese, 1.4 times more Potassium and 1.3 times more Water than Raw Florida Avocados.
• Both Raw Florida Avocados as well as Raw Bananas have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Florida Avocados have 22.6 times more Fat, 13 times more Saturated Fat, 2.6 times more Omega 3, 25.5 times more Omega 6, 1.6 times more Fiber and 1.5 times more Protein than Raw Bananas.
• While Raw Bananas contain 3.9 times more Carbohydrate, 6.8 times more Sugars and 26.2 times more Fructose than Raw Florida Avocados.
• Both Raw Florida Avocados and Raw Bananas have similar amounts of Energy per 500 kcal.
• Both Raw Florida Avocados as well as Raw Bananas have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.