Comparing Nutrients in 5 ounces Bananas VS Cherries, tart, dried, sweetened

Macros Ratio

	Protein	Fat	Carbs
Bananas	4%	3%	93%
Cherries, tart, dried, sweetened	1%	2%	97%

Macro Nutrients

	Bananas	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Energy	4.35% 126kcal	16.3% 472kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	1.07% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	8.15% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.065g	0.85% 0.14g	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	87.7% 114g	130g per day for Men 19-50 years
Sugars	24% 17.3g	131% 95g	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	9.33% 3.54g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	3.16% 1.77g	56g per day for Men 19-50 years

Vitamins

	Bananas	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.66% 0.044mg	6.85% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.96% 0.1mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.9% 0.94mg	7.7% 1.23mg	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	11% 0.14mg	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	3.9% 15.6μg	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	30.4% 27.4mg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.59% 0.71μg	6.02% 7.23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bananas	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	12.3% 0.11mg	36% 0.32mg	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	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	7.42% 31mg	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	7.3% 51mg	700mg per day for Men 19-50 years
Potassium	15% 507mg	15.7% 533mg	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	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	1.93% 0.21mg	3.22% 0.35mg	11mg per day for Men 19-50 years
Water	2.87% 106g	0.64% 23.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Bananas VS Cherries, tart, dried, sweetened per 5 oz

Compare the macro and micronutrient content in 5 oz of Bananas versus 5 oz of Cherries, tart, dried, sweetened to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Bananas vs Cherries, tart, dried, sweetened :

• 5 ounces of Bananas have 3.6 times more Vitamin B6 and 1.8 times more Vitamin B9 than Cherries, tart, dried, sweetened .
• While 5 oz of Cherries, tart, dried, sweetened contain 47 times more Vitamin A, 1.9 times more Vitamin B1, 1.4 times more Vitamin B2, 1.3 times more Vitamin B3, 2.2 times more Vitamin C and 10.2 times more Vitamin K than Raw Bananas.
• 5 ounces of Bananas have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Bananas as well as Cherries, tart, dried, sweetened have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Bananas vs Cherries, tart, dried, sweetened :

• 5 ounces of Bananas have 1.2 times more Magnesium and 4.5 times more Water than Cherries, tart, dried, sweetened .
• While 5 oz of Cherries, tart, dried, sweetened contain 7.6 times more Calcium, 2.9 times more Copper, 2.6 times more Iron, 1.6 times more Phosphorus and 1.7 times more Zinc than Raw Bananas.
• Both Bananas and Cherries, tart, dried, sweetened contain similar levels of Potassium per five ounces.
• 5 ounces of Bananas lack sufficient amounts of Calcium and Zinc
• Both Raw Bananas as well as Cherries, tart, dried, sweetened lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cherries, tart, dried, sweetened contain 3.7 times more Energy, 3.4 times more Omega 3, 3.5 times more Carbohydrate and 5.5 times more Sugars than Raw Bananas.
• Both Bananas and Cherries, tart, dried, sweetened offer comparable quantities of Fiber per five ounces.
• 5 ounces of Bananas provide inadequate amounts of Omega 3 and Protein
• Both Raw Bananas as well as Cherries, tart, dried, sweetened provide inadequate amounts of Omega 6 in five ounces.