Comparing Nutrients in 5 ounces Bananas VS Canned Blackberry Juice

Macros Ratio

	Protein	Fat	Carbs
Bananas	4%	3%	93%
Canned Blackberry Juice	3%	14%	83%

Macro Nutrients

	Bananas	Canned Blackberry Juice	Recommended Dietary Allowance
Energy	4.35% 126kcal	1.86% 54kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.065g	1.9% 0.32g	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	8.5% 11g	130g per day for Men 19-50 years
Sugars	24% 17.3g	15% 11g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 3.4g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	0.37% 0.14g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	0.76% 0.43g	56g per day for Men 19-50 years

Vitamins

	Bananas	Canned Blackberry Juice	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.66% 0.044mg	1.4% 0.017mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.96% 0.1mg	1.96% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.9% 0.94mg	3.95% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.47% 0.47mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	2.3% 0.03mg	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	3.54% 14μg	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	17.8% 16mg	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	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.59% 0.71μg	18% 21.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bananas	Canned Blackberry Juice	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	12.3% 0.11mg	18% 0.16mg	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	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	16.6% 0.38mg	NA	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	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	15% 507mg	5.63% 191mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	0.77% 0.43μg	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	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	2.87% 106g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Bananas VS Canned Blackberry Juice per 5 oz

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

Lets compare vitamin content per 5 ounces of Bananas vs Canned Blackberry Juice:

• 5 ounces of Bananas have 2.6 times more Vitamin B1, 4.1 times more Vitamin B2, 1.5 times more Vitamin B3, 17.5 times more Vitamin B6 and 2 times more Vitamin B9 than Canned Blackberry Juice.
• While 5 oz of Canned Blackberry Juice contain 1.3 times more Vitamin C, 9 times more Vitamin E and 30.4 times more Vitamin K than Raw Bananas.
• 5 ounces of Bananas have insufficient amounts of Vitamin E and Vitamin K
• 5 ounces of Canned Blackberry Juice have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B6
• Both Raw Bananas as well as Canned Blackberry Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Bananas vs Canned Blackberry Juice:

• 5 ounces of Bananas have 1.3 times more Magnesium, 1.8 times more Phosphorus and 2.7 times more Potassium than Canned Blackberry Juice.
• While 5 oz of Canned Blackberry Juice contain 1.5 times more Copper, 1.8 times more Iron and 2.7 times more Zinc than Raw Bananas.
• Both Bananas and Canned Blackberry Juice contain similar levels of Water per five ounces.
• 5 ounces of Bananas lack sufficient amounts of Zinc
• 5 ounces of Canned Blackberry Juice lack sufficient amounts of Phosphorus
• Both Raw Bananas as well as Canned Blackberry Juice lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Bananas have 2.3 times more Energy, 2.9 times more Carbohydrate, 1.6 times more Sugars and 26 times more Fiber than Canned Blackberry Juice.
• While 5 oz of Canned Blackberry Juice contain 4.3 times more Omega 3 than Raw Bananas.
• 5 ounces of Bananas provide inadequate amounts of Omega 3
• 5 ounces of Canned Blackberry Juice provide inadequate amounts of Energy and Fiber
• Both Raw Bananas as well as Canned Blackberry Juice provide inadequate amounts of Omega 6 and Protein in five ounces.