Comparing Nutrients in 1 kilogram Bananas VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Bananas	4%	3%	93%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Bananas	Baked White Potatoes	Recommended Dietary Allowance
Energy	30.7% 890kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.12g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	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	176% 228g	162% 211g	130g per day for Men 19-50 years
Sugars	169% 122g	21% 15.3g	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	67% 48.5g	4.97% 3.6g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	% 24g	% 4g	g per day for Men 19-50 years
Fiber	68.4% 26g	55.3% 21g	38g per day for Men 19-50 years
Protein	19.5% 11g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Bananas	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.6% 6.65mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.8% 3.34mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	282% 3.67mg	162% 2.1mg	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	95% 380μg	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	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	6.67% 1mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bananas	Baked White Potatoes	Recommended Dietary Allowance
Calcium	5% 50mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	141% 1.27mg	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	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	82% 1.9mg	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	107% 750mg	700mg per day for Men 19-50 years
Potassium	105% 3580mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	20.2% 749g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Bananas vs Baked White Potatoes:

• Raw Bananas have 1.7 times more Vitamin B2 and 1.7 times more Vitamin B6 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Vitamin B1, 2.3 times more Vitamin B3, 1.9 times more Vitamin B9, 1.4 times more Vitamin C and 5.4 times more Vitamin K than Raw Bananas.
• Both Raw Bananas and Baked Whole White Potatoes have similar amounts of Vitamin B5 per 1 kg.
• Both Raw Bananas as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Bananas vs Baked White Potatoes:

• Raw Bananas have 1.4 times more Manganese and 2 times more Selenium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2 times more Calcium, 1.6 times more Copper, 2.5 times more Iron, 3.4 times more Phosphorus, 1.5 times more Potassium and 2.3 times more Zinc than Raw Bananas.
• Both Raw Bananas and Baked Whole White Potatoes have similar amounts of Magnesium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Bananas have 1.8 times more Omega 3, 8 times more Sugars, 13.5 times more Fructose and 1.2 times more Fiber than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.9 times more Protein than Raw Bananas.
• Both Raw Bananas and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Raw Bananas as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.