Comparing Nutrients in 7 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	23.7% 687kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	4.33% 1.4g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	2.46% 0.42g	19.5% 3.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	135% 175g	13% 17g	130g per day for Men 19-50 years
Sugars	129% 94g	1.8% 1.3g	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	0.33% 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	NA	% 0.73g	g per day for Men 19-50 years
Sucrose	NA	% 0.12g	g per day for Men 19-50 years
Fiber	51.7% 19.6g	35% 13.3g	38g per day for Men 19-50 years
Protein	13.8% 7.7g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Banana Powder	Avocados	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.7% 5.56mg	21.6% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	55% 2.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	39.2% 0.51mg	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	6.95% 27.8μg	40% 161μg	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	15.4% 14mg	22% 20mg	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	5.16% 0.77mg	27.4% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	34.7% 41.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Banana Powder	Avocados	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	86.2% 0.78mg	42% 0.38mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.35% 14μg	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	28.5% 2.3mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	49.5% 1.14mg	12.3% 0.28mg	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	21% 147mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	87% 2959mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	14% 7.74μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	3.93% 145g	3700g per day for Men 19-50 years

Nutrient Comparison: Banana Powder VS Avocados per 7 oz

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

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

• 7 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 7 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.
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Banana Powder vs Avocados:

• 7 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 seven ounces.
• 7 ounces of Avocados lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 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 7 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 seven ounces.
• 7 ounces of Banana Powder provide inadequate amounts of Omega 6