Comparing Nutrients in 5 ounces Bananas VS Oranges

Macros Ratio

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

Macro Nutrients

	Bananas	Oranges	Recommended Dietary Allowance
Energy	4.35% 126kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.065g	0.15% 0.026g	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	13% 16.7g	130g per day for Men 19-50 years
Sugars	24% 17.3g	18.3% 13.3g	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	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	8.95% 3.4g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	2.38% 1.33g	56g per day for Men 19-50 years

Vitamins

	Bananas	Oranges	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.66% 0.044mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.96% 0.1mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.9% 0.94mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.47% 0.47mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	6.54% 0.085mg	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	10.6% 42.5μg	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	83.8% 75.4mg	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	0.94% 0.14mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.59% 0.71μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bananas	Oranges	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	12.3% 0.11mg	7.1% 0.064mg	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	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	16.6% 0.38mg	1.54% 0.035mg	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	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	15% 507mg	7.55% 257mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.93% 0.21mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	2.87% 106g	3.32% 123g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Bananas vs Oranges:

• Raw Bananas have 1.8 times more Vitamin B2, 2.4 times more Vitamin B3, 1.3 times more Vitamin B5 and 6.1 times more Vitamin B6 than Raw Oranges.
• While Raw Oranges contain 3.7 times more Vitamin A, 2.8 times more Vitamin B1, 1.5 times more Vitamin B9, 6.1 times more Vitamin C and 1.8 times more Vitamin E than Raw Bananas.
• Both Raw Bananas as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Bananas vs Oranges:

• Raw Bananas have 1.7 times more Copper, 2.6 times more Iron, 2.7 times more Magnesium, 10.8 times more Manganese, 1.6 times more Phosphorus, 2 times more Potassium, 2 times more Selenium and 2.1 times more Zinc than Raw Oranges.
• While Raw Oranges contain 8 times more Calcium than Raw Bananas.
• Both Raw Bananas and Raw Oranges have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Bananas have 1.9 times more Energy, 3.9 times more Omega 3, 1.9 times more Carbohydrate and 1.3 times more Sugars than Raw Oranges.
• Both Raw Bananas and Raw Oranges have similar amounts of Fiber and Protein per 5 oz.
• Both Raw Bananas as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.