Comparing Nutrients in 1 kilogram Banana Powder VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Banana Powder	4%	4%	92%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Banana Powder	Baked Red Potatoes	Recommended Dietary Allowance
Energy	119% 3460kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	22% 7g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	78.8% 1.26g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	679% 883g	151% 196g	130g per day for Men 19-50 years
Sugars	652% 473g	19.7% 14.3g	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	6.07% 4.4g	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	% 5.5g	g per day for Men 19-50 years
Sucrose	NA	% 4.5g	g per day for Men 19-50 years
Fiber	261% 99g	47.4% 18g	38g per day for Men 19-50 years
Protein	69.5% 39g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Banana Powder	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	150% 1.8mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	185% 2.4mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	338% 4.4mg	163% 2.12mg	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	35% 140μg	67.5% 270μg	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	77.8% 70mg	140% 126mg	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	26% 3.9mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Banana Powder	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	22% 220mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	434% 3.9mg	193% 1.74mg	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	144% 11.5mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	257% 1080mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	250% 5.74mg	75.2% 1.73mg	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	106% 740mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	439% 14910mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	71% 39μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	55.5% 6.1mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	0.81% 30g	20.7% 767g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Banana Powder vs Baked Red Potatoes:

• Dehydrated Bananas or Banana Powder have 12 times more Vitamin A, 2.5 times more Vitamin B1, 4.8 times more Vitamin B2, 1.8 times more Vitamin B3, 2.1 times more Vitamin B6 and 4.9 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.9 times more Vitamin B9, 1.8 times more Vitamin C and 1.4 times more Vitamin K than Dehydrated Bananas or Banana Powder.
• Both Dehydrated Bananas or Banana Powder as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Banana Powder vs Baked Red Potatoes:

• Dehydrated Bananas or Banana Powder have 2.4 times more Calcium, 2.2 times more Copper, 1.6 times more Iron, 3.9 times more Magnesium, 3.3 times more Manganese, 2.7 times more Potassium and 1.5 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 25.6 times more Water than Dehydrated Bananas or Banana Powder.
• Both Dehydrated Bananas or Banana Powder and Baked Whole Red Potatoes have similar amounts of Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dehydrated Bananas or Banana Powder have 4 times more Energy, 12.1 times more Fat, 17.5 times more Saturated Fat, 8.4 times more Omega 3, 4.3 times more Omega 6, 4.5 times more Carbohydrate, 33.1 times more Sugars, 5.5 times more Fiber and 1.7 times more Protein than Baked Whole Red Potatoes.
• Both Dehydrated Bananas or Banana Powder as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.