Comparing Nutrients in 14 ounces Bananas VS Banana Powder

Macros Ratio

	Protein	Fat	Carbs
Bananas	4%	3%	93%
Banana Powder	4%	4%	92%

Macro Nutrients

	Bananas	Banana Powder	Recommended Dietary Allowance
Energy	12% 353kcal	47.4% 1373kcal	2900kcal per day for Men 19-50 years
Fat	1.35% 1.3g	7.4% 7.2g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.44g	8.66% 2.77g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	1.07% 0.18g	4.93% 0.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	270% 350g	130g per day for Men 19-50 years
Sugars	67% 48.5g	259% 188g	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	26.6% 19.2g	NA	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	% 19.8g	NA	g per day for Men 19-50 years
Sucrose	% 9.5g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	103% 39.3g	38g per day for Men 19-50 years
Protein	7.73% 4.33g	27.6% 15.4g	56g per day for Men 19-50 years

Vitamins

	Bananas	Banana Powder	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	59.5% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.5% 2.64mg	69.5% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.33mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	134% 1.75mg	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	20% 79.4μg	14% 55.6μg	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	38.4% 34.5mg	31% 27.8mg	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	2.65% 0.4mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bananas	Banana Powder	Recommended Dietary Allowance
Calcium	2% 20mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	34.4% 0.31mg	172% 1.55mg	0.9mg per day for Men 19-50 years
Fluoride	0.22% 8.73μg	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	13% 1.03mg	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	102% 429mg	420mg per day for Men 19-50 years
Manganese	46.6% 1.07mg	99% 2.28mg	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	12.5% 87.3mg	42% 294mg	700mg per day for Men 19-50 years
Potassium	41.8% 1421mg	174% 5918mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	28% 15.5μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	8.04% 297g	0.32% 12g	3700g per day for Men 19-50 years

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

• Raw Bananas have 1.4 times more Vitamin B9 and 1.2 times more Vitamin C than Dehydrated Bananas or Banana Powder.
• While Dehydrated Bananas or Banana Powder contain 4 times more Vitamin A, 5.8 times more Vitamin B1, 3.3 times more Vitamin B2, 4.2 times more Vitamin B3, 3.9 times more Vitamin E and 4 times more Vitamin K than Raw Bananas.
• Both Raw Bananas and Dehydrated Bananas or Banana Powder have similar amounts of Vitamin B6 per 14 oz.
• Both Raw Bananas as well as Dehydrated Bananas or Banana Powder have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Bananas vs Banana Powder:

• Raw Bananas have 25 times more Water than Dehydrated Bananas or Banana Powder.
• While Dehydrated Bananas or Banana Powder contain 4.4 times more Calcium, 5 times more Copper, 4.4 times more Iron, 4 times more Magnesium, 2.1 times more Manganese, 3.4 times more Phosphorus, 4.2 times more Potassium, 3.9 times more Selenium and 4.1 times more Zinc than Raw Bananas.

Comparison of macro-nutrients per 14 ounces:

• Dehydrated Bananas or Banana Powder contain 3.9 times more Energy, 5.5 times more Fat, 6.2 times more Saturated Fat, 4.7 times more Omega 3, 4.6 times more Omega 6, 3.9 times more Carbohydrate, 3.9 times more Sugars, 3.8 times more Fiber and 3.6 times more Protein than Raw Bananas.
• Both Raw Bananas as well as Dehydrated Bananas or Banana Powder have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.