Comparing Nutrients in 5 ounces Blackberries VS Banana Powder

Macros Ratio

	Protein	Fat	Carbs
Blackberries	11%	9%	80%
Banana Powder	4%	4%	92%

Macro Nutrients

	Blackberries	Banana Powder	Recommended Dietary Allowance
Energy	2.1% 61kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	8.33% 0.13g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.55% 0.26g	1.76% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.5% 13.6g	96% 125g	130g per day for Men 19-50 years
Sugars	9.54% 6.9g	92% 67g	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	4.7% 3.4g	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	% 3.27g	NA	g per day for Men 19-50 years
Sucrose	% 0.099g	NA	g per day for Men 19-50 years
Fiber	19.8% 7.5g	37% 14g	38g per day for Men 19-50 years
Protein	3.5% 1.97g	9.85% 5.5g	56g per day for Men 19-50 years

Vitamins

	Blackberries	Banana Powder	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.83% 0.037mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.72% 0.92mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.82% 0.39mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.27% 0.043mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.86% 35.4μg	4.96% 20μg	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	33% 29.8mg	11% 9.92mg	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	11% 1.66mg	3.7% 0.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.4% 28μg	2.36% 2.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries	Banana Powder	Recommended Dietary Allowance
Calcium	4.1% 41mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	61.6% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	11% 0.88mg	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	36.4% 153mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	35.4% 0.81mg	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	15% 105mg	700mg per day for Men 19-50 years
Potassium	6.75% 230mg	62% 2113mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	10% 5.53μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	6.83% 0.75mg	7.86% 0.86mg	11mg per day for Men 19-50 years
Water	3.38% 125g	0.11% 4.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Blackberries VS Banana Powder per 5 oz

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

Lets compare vitamin content per 5 ounces of Blackberries vs Banana Powder:

• 5 ounces of Blackberries have 1.8 times more Vitamin B9, 3 times more Vitamin C, 3 times more Vitamin E and 9.9 times more Vitamin K than Banana Powder.
• While 5 oz of Dehydrated Bananas or Banana Powder contain 9 times more Vitamin B1, 9.2 times more Vitamin B2, 4.3 times more Vitamin B3 and 14.7 times more Vitamin B6 than Raw Blackberries.
• 5 ounces of Blackberries have insufficient amounts of Vitamin B1
• 5 ounces of Banana Powder have insufficient amounts of Vitamin K
• Both Raw Blackberries as well as Dehydrated Bananas or Banana Powder have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Blackberries vs Banana Powder:

• 5 ounces of Blackberries have 1.3 times more Calcium and 29.4 times more Water than Banana Powder.
• While 5 oz of Dehydrated Bananas or Banana Powder contain 2.4 times more Copper, 1.9 times more Iron, 5.4 times more Magnesium, 3.4 times more Phosphorus, 9.2 times more Potassium and 9.8 times more Selenium than Raw Blackberries.
• Both Blackberries and Banana Powder contain similar levels of Manganese and Zinc per five ounces.
• 5 ounces of Blackberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dehydrated Bananas or Banana Powder contain 8 times more Energy, 49.9 times more Saturated Fat, 1.3 times more Omega 3, 9.2 times more Carbohydrate, 9.7 times more Sugars, 1.9 times more Fiber and 2.8 times more Protein than Raw Blackberries.
• 5 ounces of Blackberries provide inadequate amounts of Energy
• Both Raw Blackberries as well as Dehydrated Bananas or Banana Powder provide inadequate amounts of Omega 6 in five ounces.