Comparing Nutrients in 7 ounces Bananas VS Avocados

Macros Ratio

	Protein	Fat	Carbs
Bananas	4%	3%	93%
Avocados	5%	76%	19%

Macro Nutrients

	Bananas	Avocados	Recommended Dietary Allowance
Energy	6.1% 177kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.65g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	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	35% 45.3g	13% 17g	130g per day for Men 19-50 years
Sugars	33.5% 24.3g	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	13.3% 9.62g	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	% 9.9g	% 0.73g	g per day for Men 19-50 years
Sucrose	% 4.74g	% 0.12g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	35% 13.3g	38g per day for Men 19-50 years
Protein	3.86% 2.16g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Bananas	Avocados	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.13% 0.062mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.25% 1.3mg	21.6% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.66mg	55% 2.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.92% 39.7μg	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	19% 17.3mg	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	1.32% 0.2mg	27.4% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	34.7% 41.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bananas	Avocados	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	42% 0.38mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	6.45% 0.52mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	23.3% 0.54mg	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	6.24% 43.7mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	4% 149g	3.93% 145g	3700g per day for Men 19-50 years

Nutrient Comparison: Bananas VS Avocados per 7 oz

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

Lets compare vitamin content per 7 ounces of Bananas vs Avocados:

• 7 ounces of Bananas have 1.4 times more Vitamin B6 than Avocados.
• While 7 oz of Raw Avocados contain 2.2 times more Vitamin B1, 1.8 times more Vitamin B2, 2.6 times more Vitamin B3, 4.2 times more Vitamin B5, 4.1 times more Vitamin B9, 20.7 times more Vitamin E and 42 times more Vitamin K than Raw Bananas.
• Both Bananas and Avocados provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Bananas have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Bananas 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 Bananas vs Avocados:

• 7 ounces of Bananas have 1.9 times more Manganese than Avocados.
• While 7 oz of Raw Avocados contain 2.4 times more Copper, 2.1 times more Iron, 2.4 times more Phosphorus, 1.4 times more Potassium and 4.3 times more Zinc than Raw Bananas.
• Both Bananas and Avocados contain similar levels of Magnesium per seven ounces.
• 7 ounces of Bananas lack sufficient amounts of Zinc
• Both Raw Bananas as well as Raw Avocados lack sufficient amounts of Calcium, Fluoride and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Bananas have 2.7 times more Carbohydrate, 18.5 times more Sugars and 40.4 times more Fructose than Avocados.
• While 7 oz of Raw Avocados contain 1.8 times more Energy, 44.4 times more Fat, 19 times more Saturated Fat, 4.6 times more Omega 3, 36.4 times more Omega 6, 2.6 times more Fiber and 1.8 times more Protein than Raw Bananas.
• 7 ounces of Bananas provide inadequate amounts of Omega 3, Omega 6 and Protein