Comparing Nutrients in 1 kilogram 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	30.7% 890kcal	119% 3460kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.12g	22% 7g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	78.8% 1.26g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	12.4% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 228g	679% 883g	130g per day for Men 19-50 years
Sugars	169% 122g	652% 473g	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	67% 48.5g	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	% 49.8g	NA	g per day for Men 19-50 years
Sucrose	% 24g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	261% 99g	38g per day for Men 19-50 years
Protein	19.5% 11g	69.5% 39g	56g per day for Men 19-50 years

Vitamins

	Bananas	Banana Powder	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	150% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.6% 6.65mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.8% 3.34mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	282% 3.67mg	338% 4.4mg	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	50% 200μg	35% 140μg	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	97% 87mg	77.8% 70mg	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	6.67% 1mg	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bananas	Banana Powder	Recommended Dietary Allowance
Calcium	5% 50mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	434% 3.9mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	32.5% 2.6mg	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	257% 1080mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	250% 5.74mg	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	31.4% 220mg	106% 740mg	700mg per day for Men 19-50 years
Potassium	105% 3580mg	439% 14910mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	71% 39μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	55.5% 6.1mg	11mg per day for Men 19-50 years
Water	20.2% 749g	0.81% 30g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Raw Bananas as well as Dehydrated Bananas or Banana Powder have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram 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 1 kilogram:

• 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 1 kg.