Comparing Nutrients in 7 ounces Florida Avocados VS Banana Powder

Macros Ratio

	Protein	Fat	Carbs
Florida Avocados	7%	69%	24%
Banana Powder	4%	4%	92%

Macro Nutrients

	Florida Avocados	Banana Powder	Recommended Dietary Allowance
Energy	8.2% 238kcal	23.7% 687kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	12% 3.9g	4.33% 1.4g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	18.4% 3.14g	2.46% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.5g	135% 175g	130g per day for Men 19-50 years
Sugars	6.62% 4.8g	129% 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	0.68% 0.5g	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	% 4.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	7.9% 4.43g	13.8% 7.7g	56g per day for Men 19-50 years

Vitamins

	Florida Avocados	Banana Powder	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.33% 1.33mg	34.7% 5.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.85mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	67% 0.87mg	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	17.4% 69.5μg	6.95% 27.8μg	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	38.4% 34.5mg	15.4% 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	35% 5.28mg	5.16% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Avocados	Banana Powder	Recommended Dietary Allowance
Calcium	2% 20mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	68.6% 0.62mg	86.2% 0.78mg	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	4.2% 0.34mg	28.5% 2.3mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	8.2% 0.19mg	49.5% 1.14mg	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	11.3% 79.4mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	20.5% 697mg	87% 2959mg	3400mg per day for Men 19-50 years
Selenium	NA	14% 7.74μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	4.23% 156g	0.16% 5.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Avocados VS Banana Powder per 7 oz

Compare the macro and micronutrient content in 7 oz of Florida Avocados versus 7 oz of Banana Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Florida Avocados vs Banana Powder:

• 7 ounces of Florida Avocados have 2.5 times more Vitamin B9, 2.5 times more Vitamin C and 6.8 times more Vitamin E than Banana Powder.
• While 7 oz of Dehydrated Bananas or Banana Powder contain 8.6 times more Vitamin B1, 4.5 times more Vitamin B2, 4.2 times more Vitamin B3 and 5.6 times more Vitamin B6 than Raw Florida Avocados.
• 7 ounces of Florida Avocados have insufficient amounts of Vitamin B1
• Both Raw Florida Avocados as well as Dehydrated Bananas or Banana Powder have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Florida Avocados vs Banana Powder:

• 7 ounces of Florida Avocados have 26.3 times more Water than Banana Powder.
• While 7 oz of Dehydrated Bananas or Banana Powder contain 2.2 times more Calcium, 1.3 times more Copper, 6.8 times more Iron, 4.5 times more Magnesium, 6 times more Manganese, 1.9 times more Phosphorus, 4.2 times more Potassium and 1.5 times more Zinc than Raw Florida Avocados.
• 7 ounces of Florida Avocados lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Avocados have 5.6 times more Fat, 2.8 times more Saturated Fat and 7.5 times more Omega 6 than Banana Powder.
• While 7 oz of Dehydrated Bananas or Banana Powder contain 2.9 times more Energy, 1.3 times more Omega 3, 11.3 times more Carbohydrate, 19.5 times more Sugars, 1.8 times more Fiber and 1.7 times more Protein than Raw Florida Avocados.
• 7 ounces of Banana Powder provide inadequate amounts of Omega 6