Comparing Nutrients in 5 ounces Banana Powder VS California Avocados

Macros Ratio

	Protein	Fat	Carbs
Banana Powder	4%	4%	92%
California Avocados	4%	77%	19%

Macro Nutrients

	Banana Powder	California Avocados	Recommended Dietary Allowance
Energy	17% 490kcal	8.16% 237kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	22.5% 22g	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	9.42% 12.2g	130g per day for Men 19-50 years
Sugars	92% 67g	0.59% 0.43g	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	0.16% 0.11g	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	% 0.11g	g per day for Men 19-50 years
Sucrose	NA	% 0.085g	g per day for Men 19-50 years
Fiber	37% 14g	25.4% 9.64g	38g per day for Men 19-50 years
Protein	9.85% 5.5g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Banana Powder	California 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	8.86% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	41.4% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	31.3% 0.41mg	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	31.5% 126μg	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	14% 12.5mg	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	18.6% 2.8mg	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	California Avocados	Recommended Dietary Allowance
Calcium	3.1% 31mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	61.6% 0.55mg	26.8% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	20.4% 1.63mg	11% 0.86mg	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	9.2% 0.21mg	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	11% 76.5mg	700mg per day for Men 19-50 years
Potassium	62% 2113mg	21% 719mg	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	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	7.86% 0.86mg	8.76% 0.96mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	2.77% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Banana Powder VS California Avocados per 5 oz

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

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

• 5 ounces of Banana Powder have 2.4 times more Vitamin B1, 1.7 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.5 times more Vitamin B6 than California Avocados.
• While 5 oz of Raw California Avocados contain 6.4 times more Vitamin B9, 1.3 times more Vitamin C, 5.1 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 California Avocados have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Banana Powder vs California Avocados:

• 5 ounces of Banana Powder have 1.7 times more Calcium, 2.3 times more Copper, 1.9 times more Iron, 3.7 times more Magnesium, 3.9 times more Manganese, 1.4 times more Phosphorus, 2.9 times more Potassium and 9.8 times more Selenium than California Avocados.
• Both Banana Powder and California Avocados contain similar levels of Zinc per five ounces.
• 5 ounces of California Avocados lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Banana Powder have 2.1 times more Energy, 10.2 times more Carbohydrate, 157.7 times more Sugars, 1.5 times more Fiber and 2 times more Protein than California Avocados.
• While 5 oz of Raw California Avocados contain 8.5 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 California Avocados offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Banana Powder provide inadequate amounts of Omega 6