Comparing Nutrients in 1 kilogram Bananas VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Bananas	4%	3%	93%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Bananas	Dried Beechnuts	Recommended Dietary Allowance
Energy	30.7% 890kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.12g	179% 57g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 228g	258% 335g	130g per day for Men 19-50 years
Sugars	169% 122g	NA	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	NA	38g per day for Men 19-50 years
Protein	19.5% 11g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Bananas	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.6% 6.65mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.8% 3.34mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	282% 3.67mg	526% 6.84mg	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	283% 1130μg	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	172% 155mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.67% 1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bananas	Dried Beechnuts	Recommended Dietary Allowance
Calcium	5% 50mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	744% 6.7mg	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	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	583% 13.4mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	105% 3580mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	20.2% 749g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Bananas VS Dried Beechnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Bananas versus 1 kg of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Bananas vs Dried Beechnuts:

• 1 kg of Dried Beechnuts contains 9.8 times more Vitamin B1, 5.1 times more Vitamin B2, 1.3 times more Vitamin B3, 2.8 times more Vitamin B5, 1.9 times more Vitamin B6, 5.7 times more Vitamin B9 and 1.8 times more Vitamin C than Raw Bananas.
• Both Raw Bananas as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Bananas vs Dried Beechnuts:

• 1 kilogram of Bananas has more Magnesium, more Phosphorus and 11.4 times more Water than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 8.6 times more Copper, 9.5 times more Iron, 5 times more Manganese, 2.8 times more Potassium, 38 times more Sodium and 2.4 times more Zinc than Raw Bananas.
• 1 kilogram of Bananas lack sufficient amounts of Zinc
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Raw Bananas as well as Dried Beechnuts lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dried Beechnuts contains 6.5 times more Energy, 151.5 times more Fat, 51.1 times more Saturated Fat, 63 times more Omega 3, 399.8 times more Omega 6, 1.5 times more Carbohydrate and 5.7 times more Protein than Raw Bananas.
• 1 kilogram of Bananas provide inadequate amounts of Omega 3, Omega 6 and Protein