Comparing Nutrients in 500 calories Canola Oil VS Bananas

Weight per 500 calories

• Canola Oil: 56.6g
• Bananas: 562g

Canola Oil has 9.9 times more energy per 100g than Bananas. It has very high energy density when compared to other foods. Raw Bananas having average energy density.

Discover which food has more nutrients per 500 calories - Canola Oil or Bananas?

Macros Ratio

	Protein	Fat	Carbs
Canola Oil	0%	100%	0%
Bananas	4%	3%	93%

Macro Nutrients

	Canola Oil	Bananas	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	58.3% 56.6g	1.9% 1.85g	97g per day for Men 19-50 years
Saturated Fat	13% 4.17g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	323% 5.17g	9.5% 0.15g	1.6g per day for Men 19-50 years
Omega 6	63.2% 10.7g	1.52% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	99% 128g	130g per day for Men 19-50 years
Sugars	0% 0g	95% 68.7g	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	NA	37.6% 27.2g	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	NA	% 28g	g per day for Men 19-50 years
Sucrose	NA	% 13.4g	g per day for Men 19-50 years
Fiber	0% 0g	38.4% 14.6g	38g per day for Men 19-50 years
Protein	0% 0g	11% 6.12g	56g per day for Men 19-50 years

Vitamins

	Canola Oil	Bananas	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.87% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	14.5% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	23.3% 3.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	37.5% 1.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	159% 2.06mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	28% 112μg	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	0% 0mg	54.3% 49mg	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	66% 9.88mg	3.75% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33.6% 40.3μg	2.34% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canola Oil	Bananas	Recommended Dietary Allowance
Calcium	0% 0mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	48.7% 0.44mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.31% 12.4μg	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	0% 0mg	18.3% 1.46mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	36% 152mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	66% 1.5mg	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	0% 0mg	17.7% 124mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	59% 2011mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	10.2% 5.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.37% 5.6mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	7.66% 0.84mg	11mg per day for Men 19-50 years
Water	0% 0g	11.4% 421g	3700g per day for Men 19-50 years

Canola Oil VS Bananas Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canola Oil or Bananas?

Lets compare vitamin content per 500 calories of Canola Oil vs Bananas:

• 500 calories of Canola Oil have 17.6 times more Vitamin E and 14.4 times more Vitamin K than Bananas.
• While 500 kcal of Raw Bananas contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Canola Oil.
• 500 calories of Canola Oil have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• 500 calories of Bananas have insufficient amounts of Vitamin E and Vitamin K
• Both Canola Oil as well as Raw Bananas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canola Oil vs Bananas:

• 500 kcal of Raw Bananas contain more Copper, more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium, more Selenium and more Water than Canola Oil.
• 500 calories of Canola Oil lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Selenium
• Both Canola Oil as well as Raw Bananas lack sufficient amounts of Calcium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canola Oil have 30.5 times more Fat, 6.6 times more Saturated Fat, 34.1 times more Omega 3 and 41.6 times more Omega 6 than Bananas.
• While 500 kcal of Raw Bananas contain more Carbohydrate, more Sugars, more Fiber and more Protein than Canola Oil.
• Both Canola Oil and Bananas offer comparable quantities of Energy per 500 calories.
• 500 calories of Canola Oil provide inadequate amounts of Carbohydrate, Fiber and Protein
• 500 calories of Bananas provide inadequate amounts of Omega 3 and Omega 6