Comparing Nutrients in 100 grams Avocados VS Bananas

Macros Ratio

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

Macro Nutrients

	Avocados	Bananas	Recommended Dietary Allowance
Energy	5.5% 160kcal	3.07% 89kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.7g	0.34% 0.33g	97g per day for Men 19-50 years
Saturated Fat	6.64% 2.13g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	9.85% 1.67g	0.27% 0.046g	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	17.6% 23g	130g per day for Men 19-50 years
Sugars	0.91% 0.66g	17% 12.2g	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	6.7% 4.85g	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	% 5g	g per day for Men 19-50 years
Sucrose	% 0.06g	% 2.4g	g per day for Men 19-50 years
Fiber	17.6% 6.7g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	3.57% 2g	1.95% 1.1g	56g per day for Men 19-50 years

Vitamins

	Avocados	Bananas	Recommended Dietary Allowance
Vitamin A	0.78% 7μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.6% 0.067mg	2.6% 0.031mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	6.68% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.8% 0.26mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20.3% 81μg	5% 20μg	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	9.67% 8.7mg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	0.42% 0.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Avocados	Bananas	Recommended Dietary Allowance
Calcium	1.2% 12mg	0.5% 5mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	8.67% 0.078mg	0.9mg per day for Men 19-50 years
Fluoride	0.18% 7μg	0.055% 2.2μg	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	3.25% 0.26mg	8mg per day for Men 19-50 years
Magnesium	6.9% 29mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	6.17% 0.14mg	11.7% 0.27mg	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	3.14% 22mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	1.36% 0.15mg	11mg per day for Men 19-50 years
Water	1.98% 73.2g	2.02% 75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Avocados vs Bananas:

• Raw Avocados have 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.
• While Raw Bananas contain 1.4 times more Vitamin B6 than Raw Avocados.
• Both Raw Avocados and Raw Bananas have similar amounts of Vitamin C per 100 g.
• Both Raw Avocados as well as Raw Bananas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Avocados vs Bananas:

• Raw Avocados have 2.4 times more Calcium, 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.
• While Raw Bananas contain 1.9 times more Manganese and 2.5 times more Selenium than Raw Avocados.
• Both Raw Avocados and Raw Bananas have similar amounts of Magnesium and Water per 100 g.
• Both Raw Avocados as well as Raw Bananas have insufficient amounts of Fluoride in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Avocados have 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.
• While Raw Bananas contain 2.7 times more Carbohydrate, 18.5 times more Sugars and 40.4 times more Fructose than Raw Avocados.
• Both Raw Avocados as well as Raw Bananas have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.