Comparing Nutrients in 1 pound 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	14% 404kcal	90% 2613kcal	2900kcal per day for Men 19-50 years
Fat	1.54% 1.5g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	81% 26g	32g per day for Men 19-50 years
Omega 3	7.65% 0.12g	482% 7.7g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	491% 83.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.7% 104g	117% 152g	130g per day for Men 19-50 years
Sugars	76.5% 55.5g	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	30.3% 22g	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	% 22.6g	NA	g per day for Men 19-50 years
Sucrose	% 11g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	NA	38g per day for Men 19-50 years
Protein	8.83% 4.94g	50.2% 28g	56g per day for Men 19-50 years

Vitamins

	Bananas	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.3% 1.5mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.66mg	239% 3.1mg	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	22.7% 91μg	128% 513μg	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	44% 39.5mg	78% 70.3mg	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	3.02% 0.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bananas	Dried Beechnuts	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	39.3% 0.35mg	338% 3.04mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	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	14.7% 1.18mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	53.2% 1.22mg	264% 6.1mg	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	14.3% 100mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	47.8% 1624mg	136% 4613mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	9.2% 340g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Bananas VS Dried Beechnuts per 1 lb

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

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

• 1 lb 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 pound.

Comparing minerals per 1 pound for Bananas vs Dried Beechnuts:

• 1 pound of Bananas has more Magnesium, more Phosphorus and 11.4 times more Water than Dried Beechnuts.
• While 1 lb 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 pound of Bananas lack sufficient amounts of Zinc
• 1 pound 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb 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 pound of Bananas provide inadequate amounts of Omega 3, Omega 6 and Protein