Comparing Nutrients in 300 calories Banana Powder VS Bananas

Weight per 300 calories

• Banana Powder: 86.7g
• Bananas: 337g

Banana Powder has 3.9 times more energy per 100g than Bananas. It has high energy density when compared to other foods. Raw Bananas having average energy density.

Discover which food has more nutrients per 300 calories - Banana Powder or Bananas?

Macros Ratio

	Protein	Fat	Carbs
Banana Powder	4%	4%	92%
Bananas	4%	3%	93%

Macro Nutrients

	Banana Powder	Bananas	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.57g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	6.83% 0.11g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	1.08% 0.18g	0.91% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.5g	59.2% 77g	130g per day for Men 19-50 years
Sugars	56.6% 41g	57% 41.2g	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	22.5% 16.3g	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	% 16.8g	g per day for Men 19-50 years
Sucrose	NA	% 8.06g	g per day for Men 19-50 years
Fiber	22.6% 8.6g	23% 8.76g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	6.56% 3.67g	56g per day for Men 19-50 years

Vitamins

	Banana Powder	Bananas	Recommended Dietary Allowance
Vitamin A	1.16% 10.4μg	1.12% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	8.7% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.43mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.5% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	95% 1.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.03% 12μg	17% 67.4μg	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	6.74% 6.07mg	32.6% 29.3mg	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	2.25% 0.34mg	2.25% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.45% 1.73μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Banana Powder	Bananas	Recommended Dietary Allowance
Calcium	1.9% 19mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	37.7% 0.34mg	29.2% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.19% 7.4μg	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	12.5% 1mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	22.3% 94mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	21.6% 0.5mg	39.6% 0.91mg	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	9.17% 64mg	10.6% 74mg	700mg per day for Men 19-50 years
Potassium	38% 1293mg	35.5% 1207mg	3400mg per day for Men 19-50 years
Selenium	6.15% 3.4μg	6.13% 3.37μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.6mg	0.22% 3.37mg	1500mg per day for Men 19-50 years
Zinc	4.8% 0.53mg	4.6% 0.51mg	11mg per day for Men 19-50 years
Water	0.07% 2.6g	6.82% 253g	3700g per day for Men 19-50 years

Banana Powder VS Bananas Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Banana Powder or Bananas?

Lets compare vitamin content per 300 calories of Banana Powder vs Bananas:

• 300 calories of Banana Powder have 1.5 times more Vitamin B1 than Bananas.
• While 300 kcal of Raw Bananas contain 3.2 times more Vitamin B6, 5.6 times more Vitamin B9 and 4.8 times more Vitamin C than Dehydrated Bananas or Banana Powder.
• Both Banana Powder and Bananas provide similar amounts of Vitamin B2 and Vitamin B3 per 300 calories.
• 300 calories of Banana Powder have insufficient amounts of Vitamin B9
• Both Dehydrated Bananas or Banana Powder as well as Raw Bananas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Banana Powder vs Bananas:

• 300 calories of Banana Powder have 1.3 times more Copper than Bananas.
• While 300 kcal of Raw Bananas contain 1.8 times more Manganese and 97.1 times more Water than Dehydrated Bananas or Banana Powder.
• Both Banana Powder and Bananas contain similar levels of Iron, Magnesium, Phosphorus, Potassium and Selenium per 300 calories.
• Both Dehydrated Bananas or Banana Powder as well as Raw Bananas lack sufficient amounts of Calcium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Banana Powder have 1.2 times more Omega 3 than Bananas.
• Both Banana Powder and Bananas offer comparable quantities of Energy, Carbohydrate, Sugars, Fiber and Protein per 300 calories.
• 300 calories of Bananas provide inadequate amounts of Omega 3
• Both Dehydrated Bananas or Banana Powder as well as Raw Bananas provide inadequate amounts of Omega 6 in 300 calories.