Comparing Nutrients in 100 calories California Avocados VS Bananas

Weight per 100 calories

• California Avocados: 60g
• Bananas: 112g

California Avocados have 1.9 times more energy per 100g than Bananas. It has above average energy density when compared to other foods. Raw Bananas having average energy density.

Discover which food has more nutrients per 100 calories - California Avocados or Bananas?

Macros Ratio

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

Macro Nutrients

	California Avocados	Bananas	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.5% 9.23g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	3.98% 1.27g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	4.68% 0.075g	1.9% 0.03g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.98% 5.17g	19.7% 25.7g	130g per day for Men 19-50 years
Sugars	0.25% 0.18g	19% 13.7g	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	0.066% 0.048g	7.5% 5.45g	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	% 0.048g	% 5.6g	g per day for Men 19-50 years
Sucrose	% 0.036g	% 2.7g	g per day for Men 19-50 years
Fiber	10.7% 4.07g	7.7% 2.92g	38g per day for Men 19-50 years
Protein	2.1% 1.17g	2.2% 1.22g	56g per day for Men 19-50 years

Vitamins

	California Avocados	Bananas	Recommended Dietary Allowance
Vitamin A	0.47% 4.2μg	0.37% 3.37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.74% 0.045mg	2.9% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.6% 0.086mg	6.3% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.16% 1.14mg	4.67% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	7.5% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.2% 0.17mg	31.7% 0.41mg	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	13.3% 53.3μg	5.6% 22.5μg	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	5.85% 5.27mg	11% 9.78mg	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	7.86% 1.18mg	0.75% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.5% 12.6μg	0.47% 0.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Avocados	Bananas	Recommended Dietary Allowance
Calcium	0.78% 7.8mg	0.56% 5.6mg	1000mg per day for Men 19-50 years
Copper	11.3% 0.1mg	9.74% 0.088mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.062% 2.47μg	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	4.57% 0.37mg	3.65% 0.29mg	8mg per day for Men 19-50 years
Magnesium	4.13% 17.4mg	7.22% 30.3mg	420mg per day for Men 19-50 years
Manganese	3.88% 0.089mg	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	4.6% 32.3mg	3.53% 24.7mg	700mg per day for Men 19-50 years
Potassium	8.93% 304mg	12% 402mg	3400mg per day for Men 19-50 years
Selenium	0.44% 0.24μg	2.04% 1.12μg	55μg per day for Men 19-50 years
Sodium	0.32% 4.8mg	0.075% 1.12mg	1500mg per day for Men 19-50 years
Zinc	3.7% 0.41mg	1.53% 0.17mg	11mg per day for Men 19-50 years
Water	1.17% 43.3g	2.27% 84g	3700g per day for Men 19-50 years

California Avocados VS Bananas Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - California Avocados or Bananas?

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

• 100 calories of California Avocados have 1.3 times more Vitamin B1, 1.5 times more Vitamin B3, 2.3 times more Vitamin B5, 2.4 times more Vitamin B9, 10.5 times more Vitamin E and 22.4 times more Vitamin K than Bananas.
• While 100 kcal of Raw Bananas contain 2.4 times more Vitamin B6 and 1.9 times more Vitamin C than Raw California Avocados.
• Both California Avocados and Bananas provide similar amounts of Vitamin B2 per 100 calories.
• 100 calories of Bananas have insufficient amounts of Vitamin E and Vitamin K
• Both Raw California Avocados as well as Raw Bananas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for California Avocados vs Bananas:

• 100 calories of California Avocados have 1.3 times more Iron, 1.3 times more Phosphorus and 2.4 times more Zinc than Bananas.
• While 100 kcal of Raw Bananas contain 1.7 times more Magnesium, 3.4 times more Manganese, 1.3 times more Potassium, 4.7 times more Selenium and 1.9 times more Water than Raw California Avocados.
• Both California Avocados and Bananas contain similar levels of Copper per 100 calories.
• 100 calories of California Avocados lack sufficient amounts of Selenium
• 100 calories of Bananas lack sufficient amounts of Zinc
• Both Raw California Avocados as well as Raw Bananas lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of California Avocados have 24.9 times more Fat, 10.1 times more Saturated Fat, 2.5 times more Omega 3, 19.4 times more Omega 6 and 1.4 times more Fiber than Bananas.
• While 100 kcal of Raw Bananas contain 5 times more Carbohydrate, 76.5 times more Sugars and 113.8 times more Fructose than Raw California Avocados.
• Both California Avocados and Bananas offer comparable quantities of Energy and Protein per 100 calories.
• 100 calories of Bananas provide inadequate amounts of Omega 3 and Omega 6