Comparing Nutrients in 100 calories Banana Powder VS Blackberries

Weight per 100 calories

• Banana Powder: 29g
• Blackberries: 233g

Banana Powder has 8 times more energy per 100g than Blackberries. It has high energy density when compared to other foods. Raw Blackberries having low energy density.

Which food has more nutrients per 100 calories - Banana Powder or Blackberries?

Macros Ratio

	Protein	Fat	Carbs
Banana Powder	4%	4%	92%
Blackberries	11%	9%	80%

Macro Nutrients

	Banana Powder	Blackberries	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	1.17% 1.14g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	2.28% 0.036g	13.7% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.061g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.6% 25.5g	17% 22.3g	130g per day for Men 19-50 years
Sugars	19% 13.7g	15.7% 11.3g	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	NA	7.7% 5.6g	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	NA	% 5.37g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	7.53% 2.86g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	2% 1.12g	5.77% 3.23g	56g per day for Men 19-50 years

Vitamins

	Banana Powder	Blackberries	Recommended Dietary Allowance
Vitamin A	0.39% 3.47μg	2.84% 25.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.34% 0.052mg	3.88% 0.047mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	4.65% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.06% 0.81mg	9.4% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.8% 0.13mg	5.37% 0.07mg	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	1% 4.05μg	14.5% 58μg	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	2.25% 2.02mg	54.3% 49mg	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	0.75% 0.11mg	18% 2.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.48% 0.58μg	38.4% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Banana Powder	Blackberries	Recommended Dietary Allowance
Calcium	0.64% 6.36mg	6.74% 67.4mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	42.6% 0.38mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	4.15% 0.33mg	18% 1.44mg	8mg per day for Men 19-50 years
Magnesium	7.43% 31.2mg	11% 46.5mg	420mg per day for Men 19-50 years
Manganese	7.2% 0.17mg	65.3% 1.5mg	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	3.06% 21.4mg	7.3% 51mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	11% 377mg	3400mg per day for Men 19-50 years
Selenium	2.05% 1.13μg	1.7% 0.93μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.87mg	0.16% 2.33mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.18mg	11.2% 1.23mg	11mg per day for Men 19-50 years
Water	0.023% 0.87g	5.54% 205g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Banana Powder vs Blackberries:

• Dehydrated Bananas or Banana Powder have 1.8 times more Vitamin B6 than Raw Blackberries.
• While Raw Blackberries contain 7.4 times more Vitamin A, 1.9 times more Vitamin B3, 14.4 times more Vitamin B9, 24.1 times more Vitamin C, 24.1 times more Vitamin E and 79.7 times more Vitamin K than Dehydrated Bananas or Banana Powder.
• Both Dehydrated Bananas or Banana Powder and Raw Blackberries have similar amounts of Vitamin B1 and Vitamin B2 per 100 kcal.
• Both Dehydrated Bananas or Banana Powder as well as Raw Blackberries have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Banana Powder vs Blackberries:

• Dehydrated Bananas or Banana Powder have 1.2 times more Selenium than Raw Blackberries.
• While Raw Blackberries contain 10.6 times more Calcium, 3.4 times more Copper, 4.3 times more Iron, 1.5 times more Magnesium, 9.1 times more Manganese, 2.4 times more Phosphorus, 7 times more Zinc and 236.4 times more Water than Dehydrated Bananas or Banana Powder.
• Both Dehydrated Bananas or Banana Powder and Raw Blackberries have similar amounts of Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dehydrated Bananas or Banana Powder have 1.2 times more Sugars than Raw Blackberries.
• While Raw Blackberries contain 2.2 times more Fat, 6 times more Omega 3, 7.1 times more Omega 6, 4.3 times more Fiber and 2.9 times more Protein than Dehydrated Bananas or Banana Powder.
• Both Dehydrated Bananas or Banana Powder and Raw Blackberries have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Dehydrated Bananas or Banana Powder as well as Raw Blackberries have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.