Comparing Nutrients in 5 ounces Bananas VS Blackberries

Macros Ratio

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

Macro Nutrients

	Bananas	Blackberries	Recommended Dietary Allowance
Energy	4.35% 126kcal	2.1% 61kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	8.33% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.065g	1.55% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	10.5% 13.6g	130g per day for Men 19-50 years
Sugars	24% 17.3g	9.54% 6.9g	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	9.5% 6.87g	4.7% 3.4g	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	% 7.06g	% 3.27g	g per day for Men 19-50 years
Sucrose	% 3.4g	% 0.099g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	19.8% 7.5g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	3.5% 1.97g	56g per day for Men 19-50 years

Vitamins

	Bananas	Blackberries	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.66% 0.044mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.96% 0.1mg	2.83% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.9% 0.94mg	5.72% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.47% 0.47mg	7.82% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	3.27% 0.043mg	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	7.1% 28.3μg	8.86% 35.4μg	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	13.7% 12.3mg	33% 29.8mg	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	0.94% 0.14mg	11% 1.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.59% 0.71μg	23.4% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bananas	Blackberries	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	12.3% 0.11mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	0.078% 3.1μg	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	4.6% 0.37mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	16.6% 0.38mg	40% 0.92mg	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	4.45% 31mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	15% 507mg	6.75% 230mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	1.93% 0.21mg	6.83% 0.75mg	11mg per day for Men 19-50 years
Water	2.87% 106g	3.38% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Bananas VS Blackberries per 5 oz

Compare the macro and micronutrient content in 5 oz of Bananas versus 5 oz of Blackberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Bananas vs Blackberries:

• 5 ounces of Bananas have 1.6 times more Vitamin B1, 2.8 times more Vitamin B2, 1.2 times more Vitamin B5 and 12.2 times more Vitamin B6 than Blackberries.
• While 5 oz of Raw Blackberries contain 2.4 times more Vitamin C, 11.7 times more Vitamin E and 39.6 times more Vitamin K than Raw Bananas.
• Both Bananas and Blackberries provide similar amounts of Vitamin B3 and Vitamin B9 per five ounces.
• 5 ounces of Bananas have insufficient amounts of Vitamin E and Vitamin K
• 5 ounces of Blackberries have insufficient amounts of Vitamin B1
• Both Raw Bananas as well as Raw Blackberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Bananas vs Blackberries:

• 5 ounces of Bananas have 1.4 times more Magnesium and 2.2 times more Potassium than Blackberries.
• While 5 oz of Raw Blackberries contain 5.8 times more Calcium, 2.1 times more Copper, 2.4 times more Iron, 2.4 times more Manganese and 3.5 times more Zinc than Raw Bananas.
• Both Bananas and Blackberries contain similar levels of Phosphorus and Water per five ounces.
• 5 ounces of Bananas lack sufficient amounts of Calcium and Zinc
• Both Raw Bananas as well as Raw Blackberries lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Bananas have 2.1 times more Energy, 2.4 times more Carbohydrate, 2.5 times more Sugars and 2 times more Fructose than Blackberries.
• While 5 oz of Raw Blackberries contain 3.5 times more Omega 3, 2 times more Fiber and 1.3 times more Protein than Raw Bananas.
• 5 ounces of Bananas provide inadequate amounts of Omega 3 and Protein
• 5 ounces of Blackberries provide inadequate amounts of Energy
• Both Raw Bananas as well as Raw Blackberries provide inadequate amounts of Omega 6 in five ounces.