Comparing Nutrients in 100 grams Bananas VS California Avocados

Macros Ratio

	Protein	Fat	Carbs
Bananas	4%	3%	93%
California Avocados	4%	77%	19%

Macro Nutrients

	Bananas	California Avocados	Recommended Dietary Allowance
Energy	3.07% 89kcal	5.76% 167kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	16% 15.4g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	6.64% 2.13g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	9.85% 1.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	6.65% 8.64g	130g per day for Men 19-50 years
Sugars	17% 12.2g	0.41% 0.3g	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	6.7% 4.85g	0.11% 0.08g	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	% 5g	% 0.08g	g per day for Men 19-50 years
Sucrose	% 2.4g	% 0.06g	g per day for Men 19-50 years
Fiber	6.84% 2.6g	18% 6.8g	38g per day for Men 19-50 years
Protein	1.95% 1.1g	3.5% 1.96g	56g per day for Men 19-50 years

Vitamins

	Bananas	California Avocados	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0.78% 7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.6% 0.031mg	6.25% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.68% 0.33mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.2% 0.37mg	22% 0.29mg	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	5% 20μg	22.3% 89μg	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	9.67% 8.7mg	9.78% 8.8mg	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	0.67% 0.1mg	13% 1.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.42% 0.5μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bananas	California Avocados	Recommended Dietary Allowance
Calcium	0.5% 5mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	8.67% 0.078mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	0.055% 2.2μg	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	3.25% 0.26mg	7.63% 0.61mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	6.9% 29mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	6.48% 0.15mg	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	3.14% 22mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	15% 507mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.53% 8mg	1500mg per day for Men 19-50 years
Zinc	1.36% 0.15mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	2.02% 75g	1.95% 72.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Bananas VS California Avocados per 100 g

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

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

• 100 grams of Bananas have 1.3 times more Vitamin B6 than California Avocados.
• While 100 g of Raw California Avocados contain 2.4 times more Vitamin B1, 2 times more Vitamin B2, 2.9 times more Vitamin B3, 4.4 times more Vitamin B5, 4.5 times more Vitamin B9, 19.7 times more Vitamin E and 42 times more Vitamin K than Raw Bananas.
• Both Bananas and California Avocados provide similar amounts of Vitamin C per 100 grams.
• 100 grams of Bananas have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Bananas as well as Raw California Avocados have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Bananas vs California Avocados:

• 100 grams of Bananas have 1.8 times more Manganese than California Avocados.
• While 100 g of Raw California Avocados contain 2.2 times more Copper, 2.3 times more Iron, 2.5 times more Phosphorus, 1.4 times more Potassium and 4.5 times more Zinc than Raw Bananas.
• Both Bananas and California Avocados contain similar levels of Magnesium per 100 grams.
• 100 grams of Bananas lack sufficient amounts of Zinc
• Both Raw Bananas as well as Raw California Avocados lack sufficient amounts of Calcium and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Bananas have 2.6 times more Carbohydrate, 40.8 times more Sugars and 60.6 times more Fructose than California Avocados.
• While 100 g of Raw California Avocados contain 1.9 times more Energy, 46.7 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.
• 100 grams of Bananas provide inadequate amounts of Omega 3, Omega 6 and Protein