Comparing Nutrients in 5 ounces Bananas VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Bananas	4%	3%	93%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Bananas	Dried Beechnuts	Recommended Dietary Allowance
Energy	4.35% 126kcal	28% 816kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.065g	153% 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	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	24% 17.3g	NA	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	NA	38g per day for Men 19-50 years
Protein	2.76% 1.55g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Bananas	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.66% 0.044mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.96% 0.1mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.9% 0.94mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.47% 0.47mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	74.6% 0.97mg	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	40% 160μg	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	24.4% 22mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.94% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.59% 0.71μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bananas	Dried Beechnuts	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	12.3% 0.11mg	106% 0.95mg	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	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	16.6% 0.38mg	82.6% 1.9mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	15% 507mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	1.93% 0.21mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	2.87% 106g	0.25% 9.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Bananas VS Dried Beechnuts per 5 oz

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

Lets compare vitamin content per 5 ounces of Bananas vs Dried Beechnuts:

• 5 oz of Dried Beechnuts contain 9.8 times more Vitamin B1, 5.1 times more Vitamin B2, 1.3 times more Vitamin B3, 2.8 times more Vitamin B5, 1.9 times more Vitamin B6, 5.7 times more Vitamin B9 and 1.8 times more Vitamin C than Raw Bananas.
• Both Raw Bananas as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Bananas vs Dried Beechnuts:

• 5 ounces of Bananas have more Magnesium, more Phosphorus and 11.4 times more Water than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 8.6 times more Copper, 9.5 times more Iron, 5 times more Manganese, 2.8 times more Potassium, 38 times more Sodium and 2.4 times more Zinc than Raw Bananas.
• 5 ounces of Bananas lack sufficient amounts of Zinc
• 5 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Raw Bananas as well as Dried Beechnuts lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dried Beechnuts contain 6.5 times more Energy, 151.5 times more Fat, 51.1 times more Saturated Fat, 63 times more Omega 3, 399.8 times more Omega 6, 1.5 times more Carbohydrate and 5.7 times more Protein than Raw Bananas.
• 5 ounces of Bananas provide inadequate amounts of Omega 3, Omega 6 and Protein