Comparing Nutrients in 1 pound Banana Powder VS Blackberries

Macros Ratio

	Protein	Fat	Carbs
Banana Powder	4%	4%	92%
Blackberries	11%	9%	80%

Macro Nutrients

	Banana Powder	Blackberries	Recommended Dietary Allowance
Energy	54% 1569kcal	6.73% 195kcal	2900kcal per day for Men 19-50 years
Fat	8.46% 8.2g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	9.9% 3.17g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	35.7% 0.57g	26.6% 0.43g	1.6g per day for Men 19-50 years
Omega 6	5.63% 0.96g	4.96% 0.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	308% 400g	33.5% 43.6g	130g per day for Men 19-50 years
Sugars	296% 215g	30.5% 22g	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	15% 11g	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	% 10.5g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	118% 45g	63.3% 24g	38g per day for Men 19-50 years
Protein	31.5% 17.6g	11.3% 6.3g	56g per day for Men 19-50 years

Vitamins

	Banana Powder	Blackberries	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	9.07% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79.4% 12.7mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	10.5% 0.14mg	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	16% 63.5μg	28.3% 113μg	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	35.3% 31.8mg	106% 95mg	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	11.8% 1.77mg	35.4% 5.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	75% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Banana Powder	Blackberries	Recommended Dietary Allowance
Calcium	9.98% 100mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	197% 1.77mg	83% 0.75mg	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	65.2% 5.2mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	127% 2.93mg	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	48% 336mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	199% 6763mg	21.6% 735mg	3400mg per day for Men 19-50 years
Selenium	32% 17.7μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	11% 400g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Banana Powder vs Blackberries:

• Dehydrated Bananas or Banana Powder have 9 times more Vitamin B1, 9.2 times more Vitamin B2, 4.3 times more Vitamin B3 and 14.7 times more Vitamin B6 than Raw Blackberries.
• While Raw Blackberries contain 1.8 times more Vitamin B9, 3 times more Vitamin C, 3 times more Vitamin E and 9.9 times more Vitamin K than Dehydrated Bananas or Banana Powder.
• Both Dehydrated Bananas or Banana Powder and Raw Blackberries have similar amounts of Vitamin A per 1 lb.
• Both Dehydrated Bananas or Banana Powder as well as Raw Blackberries have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Banana Powder vs Blackberries:

• Dehydrated Bananas or Banana Powder have 2.4 times more Copper, 1.9 times more Iron, 5.4 times more Magnesium, 3.4 times more Phosphorus, 9.2 times more Potassium and 9.8 times more Selenium than Raw Blackberries.
• While Raw Blackberries contain 1.3 times more Calcium and 29.4 times more Water than Dehydrated Bananas or Banana Powder.
• Both Dehydrated Bananas or Banana Powder and Raw Blackberries have similar amounts of Manganese and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dehydrated Bananas or Banana Powder have 8 times more Energy, 3.7 times more Fat, 49.9 times more Saturated Fat, 1.3 times more Omega 3, 9.2 times more Carbohydrate, 9.7 times more Sugars, 1.9 times more Fiber and 2.8 times more Protein than Raw Blackberries.
• Both Dehydrated Bananas or Banana Powder and Raw Blackberries have similar amounts of Omega 6 per 1 lb.
• Both Dehydrated Bananas or Banana Powder as well as Raw Blackberries have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.