Comparing Nutrients in 100 grams Avocados VS Banana Powder

Macros Ratio

	Protein	Fat	Carbs
Avocados	5%	76%	19%
Banana Powder	4%	4%	92%

Macro Nutrients

	Avocados	Banana Powder	Recommended Dietary Allowance
Energy	5.5% 160kcal	12% 346kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.7g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	6.64% 2.13g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	7.88% 0.13g	1.6g per day for Men 19-50 years
Omega 6	9.85% 1.67g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.56% 8.53g	68% 88.3g	130g per day for Men 19-50 years
Sugars	0.91% 0.66g	65.2% 47.3g	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	0.17% 0.12g	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	% 0.37g	NA	g per day for Men 19-50 years
Sucrose	% 0.06g	NA	g per day for Men 19-50 years
Fiber	17.6% 6.7g	26% 9.9g	38g per day for Men 19-50 years
Protein	3.57% 2g	6.95% 3.9g	56g per day for Men 19-50 years

Vitamins

	Avocados	Banana Powder	Recommended Dietary Allowance
Vitamin A	0.78% 7μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.6% 0.067mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.8% 0.26mg	34% 0.44mg	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	20.3% 81μg	3.5% 14μg	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% 10mg	7.78% 7mg	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	13.8% 2.07mg	2.6% 0.39mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Avocados	Banana Powder	Recommended Dietary Allowance
Calcium	1.2% 12mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	43.4% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	0.18% 7μg	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	6.88% 0.55mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	6.9% 29mg	25.7% 108mg	420mg per day for Men 19-50 years
Manganese	6.17% 0.14mg	25% 0.57mg	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	7.43% 52mg	10.6% 74mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	44% 1491mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	7.1% 3.9μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	5.55% 0.61mg	11mg per day for Men 19-50 years
Water	1.98% 73.2g	0.081% 3g	3700g per day for Men 19-50 years

Nutrient Comparison: Avocados VS Banana Powder per 100 g

Compare the macro and micronutrient content in 100 g of Avocados versus 100 g of Banana Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Avocados vs Banana Powder:

• 100 grams of Avocados have 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 Banana Powder.
• While 100 g of Dehydrated Bananas or Banana Powder contain 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 Raw Avocados.
• 100 grams of Banana Powder have insufficient amounts of Vitamin K
• Both Raw Avocados as well as Dehydrated Bananas or Banana Powder have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Avocados vs Banana Powder:

• 100 g of Dehydrated Bananas or Banana Powder contain 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 Raw Avocados.
• Both Avocados and Banana Powder contain similar levels of Zinc per 100 grams.
• 100 grams of Avocados lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Avocados have 8.1 times more Fat, 3 times more Saturated Fat and 7.9 times more Omega 6 than Banana Powder.
• While 100 g of Dehydrated Bananas or Banana Powder contain 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 Raw Avocados.
• Both Avocados and Banana Powder offer comparable quantities of Omega 3 per 100 grams.
• 100 grams of Banana Powder provide inadequate amounts of Omega 6