Comparing Nutrients in 14 ounces Bananas VS Blackberries

Macros Ratio

	Protein	Fat	Carbs
Bananas	4%	3%	93%
Blackberries	11%	9%	80%

Macro Nutrients

	Bananas	Blackberries	Recommended Dietary Allowance
Energy	12% 353kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	1.35% 1.3g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.44g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	23.3% 0.37g	1.6g per day for Men 19-50 years
Omega 6	1.07% 0.18g	4.34% 0.74g	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	29.3% 38g	130g per day for Men 19-50 years
Sugars	67% 48.5g	26.7% 19.4g	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	13% 9.53g	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	% 9.17g	g per day for Men 19-50 years
Sucrose	% 9.5g	% 0.28g	g per day for Men 19-50 years
Fiber	27% 10.3g	55.4% 21g	38g per day for Men 19-50 years
Protein	7.73% 4.33g	9.85% 5.5g	56g per day for Men 19-50 years

Vitamins

	Bananas	Blackberries	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.5% 2.64mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.33mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	9.16% 0.12mg	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	25% 99μg	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	93% 83.3mg	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	31% 4.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	65.5% 78.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bananas	Blackberries	Recommended Dietary Allowance
Calcium	2% 20mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	34.4% 0.31mg	72.8% 0.65mg	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	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	46.6% 1.07mg	111% 2.56mg	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	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	41.8% 1421mg	19% 643mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	8.04% 297g	9.46% 350g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Bananas vs Blackberries:

• Raw Bananas have 1.6 times more Vitamin B1, 2.8 times more Vitamin B2, 1.2 times more Vitamin B5 and 12.2 times more Vitamin B6 than Raw Blackberries.
• While Raw Blackberries contain 3.7 times more Vitamin A, 2.4 times more Vitamin C, 11.7 times more Vitamin E and 39.6 times more Vitamin K than Raw Bananas.
• Both Raw Bananas and Raw Blackberries have similar amounts of Vitamin B3 and Vitamin B9 per 14 oz.
• Both Raw Bananas as well as Raw Blackberries have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Bananas vs Blackberries:

• Raw Bananas have 1.4 times more Magnesium, 2.2 times more Potassium and 2.5 times more Selenium than Raw Blackberries.
• While Raw Blackberries contain 5.8 times more Calcium, 2.1 times more Copper, 2.4 times more Iron, 2.4 times more Manganese and 3.5 times more Zinc than Raw Bananas.
• Both Raw Bananas and Raw Blackberries have similar amounts of Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Bananas have 2.1 times more Energy, 2.4 times more Carbohydrate, 2.5 times more Sugars and 2 times more Fructose than Raw Blackberries.
• While Raw Blackberries contain 3.5 times more Omega 3, 4 times more Omega 6, 2 times more Fiber and 1.3 times more Protein than Raw Bananas.
• Both Raw Bananas as well as Raw Blackberries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.