Comparing Nutrients in 1 kilogram Bananas VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Bananas	4%	3%	93%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Bananas	Navel Oranges	Recommended Dietary Allowance
Energy	30.7% 890kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.12g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 228g	96% 125g	130g per day for Men 19-50 years
Sugars	169% 122g	117% 85g	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	67% 48.5g	31% 22.5g	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	% 49.8g	% 19.7g	g per day for Men 19-50 years
Sucrose	% 24g	% 42.8g	g per day for Men 19-50 years
Fiber	68.4% 26g	58% 22g	38g per day for Men 19-50 years
Protein	19.5% 11g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Bananas	Navel Oranges	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.6% 6.65mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.8% 3.34mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	282% 3.67mg	60.8% 0.79mg	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	50% 200μg	85% 340μg	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	97% 87mg	657% 591mg	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	6.67% 1mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bananas	Navel Oranges	Recommended Dietary Allowance
Calcium	5% 50mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	43.3% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	32.5% 2.6mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	12.6% 0.29mg	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	31.4% 220mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	105% 3580mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	20.2% 749g	23.2% 860g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Bananas vs Navel Oranges:

• Raw Bananas have 1.4 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B5 and 4.6 times more Vitamin B6 than Raw Navel Oranges.
• While Raw Navel Oranges contain 4 times more Vitamin A, 2.2 times more Vitamin B1, 1.7 times more Vitamin B9, 6.8 times more Vitamin C and 1.5 times more Vitamin E than Raw Bananas.
• Both Raw Bananas as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Bananas vs Navel Oranges:

• Raw Bananas have 2 times more Copper, 2 times more Iron, 2.5 times more Magnesium, 9.3 times more Manganese, 2.2 times more Potassium, more Selenium and 1.9 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 8.6 times more Calcium than Raw Bananas.
• Both Raw Bananas and Raw Navel Oranges have similar amounts of Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Bananas have 1.8 times more Energy, 3 times more Omega 3, 1.8 times more Carbohydrate, 1.4 times more Sugars and 2.2 times more Fructose than Raw Navel Oranges.
• Both Raw Bananas and Raw Navel Oranges have similar amounts of Fiber and Protein per 1 kg.
• Both Raw Bananas as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.