Comparing Nutrients in 100 grams Bananas VS Banana Powder

Macros Ratio

	Protein	Fat	Carbs
Bananas	4%	3%	93%
Banana Powder	4%	4%	92%

Macro Nutrients

	Bananas	Banana Powder	Recommended Dietary Allowance
Energy	3.07% 89kcal	12% 346kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	7.88% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	68% 88.3g	130g per day for Men 19-50 years
Sugars	17% 12.2g	65.2% 47.3g	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	6.7% 4.85g	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	% 5g	NA	g per day for Men 19-50 years
Sucrose	% 2.4g	NA	g per day for Men 19-50 years
Fiber	6.84% 2.6g	26% 9.9g	38g per day for Men 19-50 years
Protein	1.95% 1.1g	6.95% 3.9g	56g per day for Men 19-50 years

Vitamins

	Bananas	Banana Powder	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.6% 0.031mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.68% 0.33mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.2% 0.37mg	34% 0.44mg	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	5% 20μg	3.5% 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	9.67% 8.7mg	7.78% 7mg	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	0.67% 0.1mg	2.6% 0.39mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.42% 0.5μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bananas	Banana Powder	Recommended Dietary Allowance
Calcium	0.5% 5mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	8.67% 0.078mg	43.4% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	0.055% 2.2μg	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	3.25% 0.26mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	25.7% 108mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	25% 0.57mg	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	3.14% 22mg	10.6% 74mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	44% 1491mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	7.1% 3.9μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	1.36% 0.15mg	5.55% 0.61mg	11mg per day for Men 19-50 years
Water	2.02% 75g	0.081% 3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Bananas vs Banana Powder:

• Raw Bananas have 1.4 times more Vitamin B9 and 1.2 times more Vitamin C than Dehydrated Bananas or Banana Powder.
• While Dehydrated Bananas or Banana Powder contain 4 times more Vitamin A, 5.8 times more Vitamin B1, 3.3 times more Vitamin B2, 4.2 times more Vitamin B3, 3.9 times more Vitamin E and 4 times more Vitamin K than Raw Bananas.
• Both Raw Bananas and Dehydrated Bananas or Banana Powder have similar amounts of Vitamin B6 per 100 g.
• Both Raw Bananas as well as Dehydrated Bananas or Banana Powder have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Bananas vs Banana Powder:

• Raw Bananas have 25 times more Water than Dehydrated Bananas or Banana Powder.
• While Dehydrated Bananas or Banana Powder contain 4.4 times more Calcium, 5 times more Copper, 4.4 times more Iron, 4 times more Magnesium, 2.1 times more Manganese, 3.4 times more Phosphorus, 4.2 times more Potassium, 3.9 times more Selenium and 4.1 times more Zinc than Raw Bananas.

Comparison of macro-nutrients per 100 grams:

• Dehydrated Bananas or Banana Powder contain 3.9 times more Energy, 5.5 times more Fat, 6.2 times more Saturated Fat, 4.7 times more Omega 3, 4.6 times more Omega 6, 3.9 times more Carbohydrate, 3.9 times more Sugars, 3.8 times more Fiber and 3.6 times more Protein than Raw Bananas.
• Both Raw Bananas as well as Dehydrated Bananas or Banana Powder have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.