Comparing Nutrients in 300 calories Blackberries VS Bananas

Weight per 300 calories

• Blackberries: 698g
• Bananas: 337g

Raw Bananas have 2.1 times more energy per unit of mass than Raw Blackberries, which is average in comparison to other foods. Blackberries having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Blackberries	11%	9%	80%
Bananas	4%	3%	93%

Macro Nutrients

	Blackberries	Bananas	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.52% 3.4g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.098g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	41% 0.66g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	7.63% 1.3g	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	51.6% 67g	59.2% 77g	130g per day for Men 19-50 years
Sugars	47% 34g	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	23% 16.7g	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	% 16g	% 16.8g	g per day for Men 19-50 years
Sucrose	% 0.49g	% 8.06g	g per day for Men 19-50 years
Fiber	97% 37g	23% 8.76g	38g per day for Men 19-50 years
Protein	17.3% 9.7g	6.56% 3.67g	56g per day for Men 19-50 years

Vitamins

	Blackberries	Bananas	Recommended Dietary Allowance
Vitamin A	8.53% 76.7μg	1.12% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	8.7% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.5% 1.93mg	22.5% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	43.6% 174μg	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	163% 147mg	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	54.4% 8.16mg	2.25% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries	Bananas	Recommended Dietary Allowance
Calcium	20.2% 202mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	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	54% 4.33mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	33.2% 140mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	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	22% 153mg	10.6% 74mg	700mg per day for Men 19-50 years
Potassium	33.2% 1130mg	35.5% 1207mg	3400mg per day for Men 19-50 years
Selenium	5.07% 2.8μg	6.13% 3.37μg	55μg per day for Men 19-50 years
Sodium	0.47% 6.98mg	0.22% 3.37mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	4.6% 0.51mg	11mg per day for Men 19-50 years
Water	16.6% 615g	6.82% 253g	3700g per day for Men 19-50 years

Blackberries VS Bananas Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Blackberries vs Bananas:

• 300 calories of Blackberries have 7.6 times more Vitamin A, 1.3 times more Vitamin B1, 2 times more Vitamin B3, 1.7 times more Vitamin B5, 2.6 times more Vitamin B9, 5 times more Vitamin C, 24.2 times more Vitamin E and 82 times more Vitamin K than Bananas.
• While 300 kcal of Raw Bananas contain 1.4 times more Vitamin B2 and 5.9 times more Vitamin B6 than Raw Blackberries.
• 300 calories of Bananas have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Blackberries as well as Raw Bananas have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Blackberries vs Bananas:

• 300 calories of Blackberries have 12 times more Calcium, 4.4 times more Copper, 4.9 times more Iron, 1.5 times more Magnesium, 5 times more Manganese, 2.1 times more Phosphorus, 7.3 times more Zinc and 2.4 times more Water than Bananas.
• Both Blackberries and Bananas contain similar levels of Potassium per 300 calories.
• 300 calories of Blackberries lack sufficient amounts of Selenium
• 300 calories of Bananas lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Blackberries have 7.2 times more Omega 3, 8.4 times more Omega 6, 4.2 times more Fiber and 2.6 times more Protein than Bananas.
• Both Blackberries and Bananas offer comparable quantities of Energy, Carbohydrate, Sugars and Fructose per 300 calories.
• 300 calories of Bananas provide inadequate amounts of Omega 3 and Omega 6