Comparing Nutrients in 500 calories Bananas VS California Avocados

Weight per 500 calories

• Bananas: 562g
• California Avocados: 299g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.85g	47.6% 46g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	20% 6.37g	32g per day for Men 19-50 years
Omega 3	9.5% 0.15g	23.4% 0.37g	1.6g per day for Men 19-50 years
Omega 6	1.52% 0.26g	29.5% 5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 128g	20% 26g	130g per day for Men 19-50 years
Sugars	95% 68.7g	1.24% 0.9g	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	37.6% 27.2g	0.33% 0.24g	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	% 28g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 13.4g	% 0.18g	g per day for Men 19-50 years
Fiber	38.4% 14.6g	53.6% 20.4g	38g per day for Men 19-50 years
Protein	11% 6.12g	10.5% 5.87g	56g per day for Men 19-50 years

Vitamins

	Bananas	California Avocados	Recommended Dietary Allowance
Vitamin A	1.87% 17μg	2.33% 21μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.5% 0.17mg	18.7% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.3% 3.74mg	35.8% 5.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.5% 1.88mg	87.4% 4.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	159% 2.06mg	66% 0.86mg	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	28% 112μg	66.6% 266μg	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	54.3% 49mg	29.3% 26.3mg	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	3.75% 0.56mg	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.34% 2.8μg	52.4% 63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bananas	California Avocados	Recommended Dietary Allowance
Calcium	2.8% 28mg	3.9% 39mg	1000mg per day for Men 19-50 years
Copper	48.7% 0.44mg	56.6% 0.51mg	0.9mg per day for Men 19-50 years
Fluoride	0.31% 12.4μg	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	18.3% 1.46mg	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	36% 152mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	19.4% 0.45mg	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	17.7% 124mg	23% 162mg	700mg per day for Men 19-50 years
Potassium	59% 2011mg	44.6% 1518mg	3400mg per day for Men 19-50 years
Selenium	10.2% 5.6μg	2.18% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.37% 5.6mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	7.66% 0.84mg	18.5% 2.04mg	11mg per day for Men 19-50 years
Water	11.4% 421g	5.85% 217g	3700g per day for Men 19-50 years

Bananas VS California Avocados Nutrients Per 500 Kcal

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

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

• 500 calories of Bananas have 2.4 times more Vitamin B6 and 1.9 times more Vitamin C than California Avocados.
• While 500 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 500 calories.
• 500 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 500 calories.

Comparing minerals per 500 calories for Bananas vs California Avocados:

• 500 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 500 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 500 calories.
• 500 calories of Bananas lack sufficient amounts of Zinc
• 500 calories of California Avocados lack sufficient amounts of Selenium
• Both Raw Bananas as well as Raw California Avocados lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Bananas have 5 times more Carbohydrate, 76.5 times more Sugars and 113.8 times more Fructose than California Avocados.
• While 500 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 500 calories.
• 500 calories of Bananas provide inadequate amounts of Omega 3 and Omega 6