Comparing Nutrients in 5 ounces Banana Powder VS Avocados

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Banana Powder VS Avocados per 5 oz

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

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

• 5 ounces of Banana Powder have 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 Avocados.
• While 5 oz of Raw Avocados contain 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 Dehydrated Bananas or Banana Powder.
• 5 ounces of Banana Powder have insufficient amounts of Vitamin K
• Both Dehydrated Bananas or Banana Powder as well as Raw Avocados have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Banana Powder vs Avocados:

• 5 ounces of Banana Powder have 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 Avocados.
• Both Banana Powder and Avocados 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 Banana Powder have 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 Avocados.
• While 5 oz of Raw Avocados contain 8.1 times more Fat, 3 times more Saturated Fat and 7.9 times more Omega 6 than Dehydrated Bananas or Banana Powder.
• Both Banana Powder and Avocados offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Banana Powder provide inadequate amounts of Omega 6