Comparing Nutrients in 7 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	23.7% 687kcal	11.4% 331kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	31.5% 30.6g	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	0.82% 0.6g	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	0.22% 0.16g	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	% 0.16g	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	35.5% 13.5g	38g per day for Men 19-50 years
Protein	13.8% 7.7g	6.95% 3.9g	56g per day for Men 19-50 years

Vitamins

	Banana Powder	California 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	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.7% 5.56mg	23.7% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	58% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	44% 0.57mg	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	44% 177μg	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	19.4% 17.5mg	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	5.16% 0.77mg	26% 3.9mg	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	California Avocados	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	86.2% 0.78mg	37.5% 0.34mg	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	28.5% 2.3mg	15% 1.2mg	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	13% 0.3mg	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	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	87% 2959mg	29.6% 1006mg	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	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	3.88% 144g	3700g per day for Men 19-50 years

Nutrient Comparison: Banana Powder VS California Avocados per 7 oz

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

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

• 7 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 7 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.
• 7 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 seven ounces.

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

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

Comparison of macro-nutrients per 7 ounces:

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