Comparing Nutrients in 14 ounces Banana Powder VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Banana Powder	4%	4%	92%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Banana Powder	Boiled Broccoli	Recommended Dietary Allowance
Energy	47.4% 1373kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	7.4% 7.2g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	8.66% 2.77g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	4.93% 0.84g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	270% 350g	22% 28.5g	130g per day for Men 19-50 years
Sugars	259% 188g	7.6% 5.5g	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	4.05% 2.94g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	103% 39.3g	34.5% 13g	38g per day for Men 19-50 years
Protein	27.6% 15.4g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Banana Powder	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.5% 0.71mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.5% 11mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.75mg	61% 0.79mg	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	14% 55.6μg	107% 429μg	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	31% 27.8mg	286% 258mg	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	10.3% 1.55mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Banana Powder	Boiled Broccoli	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	172% 1.55mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	57% 4.56mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	102% 429mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	99% 2.28mg	33.5% 0.77mg	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	42% 294mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	174% 5918mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	28% 15.5μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	0.32% 12g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Banana Powder vs Boiled Broccoli:

• Dehydrated Bananas or Banana Powder have 2.9 times more Vitamin B1, 2 times more Vitamin B2, 5.1 times more Vitamin B3 and 2.2 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 6.4 times more Vitamin A, 7.7 times more Vitamin B9, 9.3 times more Vitamin C, 3.7 times more Vitamin E and 70.6 times more Vitamin K than Dehydrated Bananas or Banana Powder.
• Both Dehydrated Bananas or Banana Powder as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Banana Powder vs Boiled Broccoli:

• Dehydrated Bananas or Banana Powder have 6.4 times more Copper, 1.7 times more Iron, 5.1 times more Magnesium, 3 times more Manganese, 5.1 times more Potassium, 2.4 times more Selenium and 1.4 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.8 times more Calcium, 13.7 times more Sodium and 29.8 times more Water than Dehydrated Bananas or Banana Powder.
• Both Dehydrated Bananas or Banana Powder and Boiled and Drained Broccoli have similar amounts of Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dehydrated Bananas or Banana Powder have 9.9 times more Energy, 4.4 times more Fat, 8.8 times more Saturated Fat, 4.1 times more Omega 6, 12.3 times more Carbohydrate, 34 times more Sugars, 3 times more Fiber and 1.6 times more Protein than Boiled and Drained Broccoli.
• Both Dehydrated Bananas or Banana Powder and Boiled and Drained Broccoli have similar amounts of Omega 3 per 14 oz.
• Both Dehydrated Bananas or Banana Powder as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.