Comparing Nutrients in 300 calories Banana Powder VS Blackberries

Weight per 300 calories

• Banana Powder: 86.7g
• Blackberries: 698g

Banana Powder has 8 times more energy per 100g than Blackberries. It has high energy density when compared to other foods. Raw Blackberries having low energy density.

Which food has more nutrients per 300 calories - Banana Powder or Blackberries?

Macros Ratio

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

Macro Nutrients

	Banana Powder	Blackberries	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.57g	3.52% 3.4g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	0.31% 0.098g	32g per day for Men 19-50 years
Omega 3	6.83% 0.11g	41% 0.66g	1.6g per day for Men 19-50 years
Omega 6	1.08% 0.18g	7.63% 1.3g	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	51.6% 67g	130g per day for Men 19-50 years
Sugars	56.6% 41g	47% 34g	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	23% 16.7g	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	% 16g	g per day for Men 19-50 years
Sucrose	NA	% 0.49g	g per day for Men 19-50 years
Fiber	22.6% 8.6g	97% 37g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	17.3% 9.7g	56g per day for Men 19-50 years

Vitamins

	Banana Powder	Blackberries	Recommended Dietary Allowance
Vitamin A	1.16% 10.4μg	8.53% 76.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.43mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	38.5% 1.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	16% 0.21mg	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	3.03% 12μg	43.6% 174μg	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	163% 147mg	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	54.4% 8.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.45% 1.73μg	115% 138μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Banana Powder	Blackberries	Recommended Dietary Allowance
Calcium	1.9% 19mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	37.7% 0.34mg	128% 1.15mg	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	12.5% 1mg	54% 4.33mg	8mg per day for Men 19-50 years
Magnesium	22.3% 94mg	33.2% 140mg	420mg per day for Men 19-50 years
Manganese	21.6% 0.5mg	196% 4.5mg	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	22% 153mg	700mg per day for Men 19-50 years
Potassium	38% 1293mg	33.2% 1130mg	3400mg per day for Men 19-50 years
Selenium	6.15% 3.4μg	5.07% 2.8μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.6mg	0.47% 6.98mg	1500mg per day for Men 19-50 years
Zinc	4.8% 0.53mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	0.07% 2.6g	16.6% 615g	3700g per day for Men 19-50 years

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

• Dehydrated Bananas or Banana Powder have 1.8 times more Vitamin B6 than Raw Blackberries.
• While Raw Blackberries contain 7.4 times more Vitamin A, 1.9 times more Vitamin B3, 14.4 times more Vitamin B9, 24.1 times more Vitamin C, 24.1 times more Vitamin E and 79.7 times more Vitamin K than Dehydrated Bananas or Banana Powder.
• Both Dehydrated Bananas or Banana Powder and Raw Blackberries have similar amounts of Vitamin B1 and Vitamin B2 per 300 kcal.
• Both Dehydrated Bananas or Banana Powder as well as Raw Blackberries have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Banana Powder vs Blackberries:

• Dehydrated Bananas or Banana Powder have 1.2 times more Selenium than Raw Blackberries.
• While Raw Blackberries contain 10.6 times more Calcium, 3.4 times more Copper, 4.3 times more Iron, 1.5 times more Magnesium, 9.1 times more Manganese, 2.4 times more Phosphorus, 7 times more Zinc and 236.4 times more Water than Dehydrated Bananas or Banana Powder.
• Both Dehydrated Bananas or Banana Powder and Raw Blackberries have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dehydrated Bananas or Banana Powder have 1.2 times more Sugars than Raw Blackberries.
• While Raw Blackberries contain 2.2 times more Fat, 6 times more Omega 3, 7.1 times more Omega 6, 4.3 times more Fiber and 2.9 times more Protein than Dehydrated Bananas or Banana Powder.
• Both Dehydrated Bananas or Banana Powder and Raw Blackberries have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Dehydrated Bananas or Banana Powder as well as Raw Blackberries have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.