Comparing Nutrients in 500 calories Blackberries VS Bananas

Weight per 500 calories

• Blackberries: 1163g
• Bananas: 562g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.87% 5.7g	1.9% 1.85g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	68.3% 1.1g	9.5% 0.15g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.16g	1.52% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86% 112g	99% 128g	130g per day for Men 19-50 years
Sugars	78.3% 56.7g	95% 68.7g	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	38.5% 28g	37.6% 27.2g	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	% 27g	% 28g	g per day for Men 19-50 years
Sucrose	% 0.81g	% 13.4g	g per day for Men 19-50 years
Fiber	162% 61.6g	38.4% 14.6g	38g per day for Men 19-50 years
Protein	29% 16g	11% 6.12g	56g per day for Men 19-50 years

Vitamins

	Blackberries	Bananas	Recommended Dietary Allowance
Vitamin A	14.2% 128μg	1.87% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.4% 0.23mg	14.5% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.3% 0.3mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	23.3% 3.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64% 3.2mg	37.5% 1.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	159% 2.06mg	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	72.7% 291μg	28% 112μg	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	271% 244mg	54.3% 49mg	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	91% 13.6mg	3.75% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	192% 230μg	2.34% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries	Bananas	Recommended Dietary Allowance
Calcium	33.7% 337mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	48.7% 0.44mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.31% 12.4μg	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	90% 7.2mg	18.3% 1.46mg	8mg per day for Men 19-50 years
Magnesium	55.4% 233mg	36% 152mg	420mg per day for Men 19-50 years
Manganese	327% 7.5mg	66% 1.5mg	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	36.5% 256mg	17.7% 124mg	700mg per day for Men 19-50 years
Potassium	55.4% 1884mg	59% 2011mg	3400mg per day for Men 19-50 years
Selenium	8.46% 4.65μg	10.2% 5.6μg	55μg per day for Men 19-50 years
Sodium	0.78% 11.6mg	0.37% 5.6mg	1500mg per day for Men 19-50 years
Zinc	56% 6.16mg	7.66% 0.84mg	11mg per day for Men 19-50 years
Water	27.7% 1025g	11.4% 421g	3700g per day for Men 19-50 years

Blackberries VS Bananas Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Blackberries or Bananas?

Lets compare vitamin content per 500 calories of Blackberries vs Bananas:

• 500 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 500 kcal of Raw Bananas contain 1.4 times more Vitamin B2 and 5.9 times more Vitamin B6 than Raw Blackberries.
• 500 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 500 calories.

Comparing minerals per 500 calories for Blackberries vs Bananas:

• 500 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 500 calories.
• 500 calories of Blackberries lack sufficient amounts of Selenium
• 500 calories of Bananas lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 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 500 calories.
• 500 calories of Bananas provide inadequate amounts of Omega 3 and Omega 6