Comparing Nutrients in 5 ounces Avocados VS Banana Powder

Macros Ratio

	Protein	Fat	Carbs
Avocados	5%	76%	19%
Banana Powder	4%	4%	92%

Macro Nutrients

	Avocados	Banana Powder	Recommended Dietary Allowance
Energy	7.82% 227kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	21.4% 20.8g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	9.4% 3g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	14% 2.37g	1.76% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.3% 12g	96% 125g	130g per day for Men 19-50 years
Sugars	1.3% 0.94g	92% 67g	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	0.23% 0.17g	NA	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	% 0.52g	NA	g per day for Men 19-50 years
Sucrose	% 0.085g	NA	g per day for Men 19-50 years
Fiber	25% 9.5g	37% 14g	38g per day for Men 19-50 years
Protein	5.06% 2.83g	9.85% 5.5g	56g per day for Men 19-50 years

Vitamins

	Avocados	Banana Powder	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.4% 2.46mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.4% 1.97mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.7% 115μg	4.96% 20μg	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	15.7% 14mg	11% 9.92mg	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	19.6% 2.93mg	3.7% 0.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 29.8μg	2.36% 2.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Avocados	Banana Powder	Recommended Dietary Allowance
Calcium	1.7% 17mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	61.6% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.92μg	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	9.75% 0.78mg	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	9.8% 41mg	36.4% 153mg	420mg per day for Men 19-50 years
Manganese	8.75% 0.2mg	35.4% 0.81mg	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	10.5% 73.7mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	20.2% 687mg	62% 2113mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	10% 5.53μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	7.86% 0.86mg	11mg per day for Men 19-50 years
Water	2.8% 104g	0.11% 4.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Avocados VS Banana Powder per 5 oz

Compare the macro and micronutrient content in 5 oz of Avocados versus 5 oz of Banana Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Avocados vs Banana Powder:

• 5 ounces of Avocados have 5.8 times more Vitamin B9, 1.4 times more Vitamin C, 5.3 times more Vitamin E and 10.5 times more Vitamin K than Banana Powder.
• While 5 oz of Dehydrated Bananas or Banana Powder contain 2.7 times more Vitamin B1, 1.8 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.7 times more Vitamin B6 than Raw Avocados.
• 5 ounces of Banana Powder have insufficient amounts of Vitamin K
• Both Raw Avocados as well as Dehydrated Bananas or Banana Powder have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Avocados vs Banana Powder:

• 5 oz of Dehydrated Bananas or Banana Powder contain 1.8 times more Calcium, 2.1 times more Copper, 2.1 times more Iron, 3.7 times more Magnesium, 4 times more Manganese, 1.4 times more Phosphorus, 3.1 times more Potassium and 9.8 times more Selenium than Raw Avocados.
• Both Avocados and Banana Powder contain similar levels of Zinc per five ounces.
• 5 ounces of Avocados lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Avocados have 8.1 times more Fat, 3 times more Saturated Fat and 7.9 times more Omega 6 than Banana Powder.
• While 5 oz of Dehydrated Bananas or Banana Powder contain 2.2 times more Energy, 10.3 times more Carbohydrate, 71.7 times more Sugars, 1.5 times more Fiber and 1.9 times more Protein than Raw Avocados.
• Both Avocados and Banana Powder offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Banana Powder provide inadequate amounts of Omega 6