Comparing Nutrients in 5 ounces Canola Oil VS Bananas

Macros Ratio

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

Macro Nutrients

	Canola Oil	Bananas	Recommended Dietary Allowance
Energy	43.2% 1253kcal	4.35% 126kcal	2900kcal per day for Men 19-50 years
Fat	146% 142g	0.48% 0.47g	97g per day for Men 19-50 years
Saturated Fat	32.6% 10.4g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	809% 13g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	0.38% 0.065g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	25% 32.4g	130g per day for Men 19-50 years
Sugars	0% 0g	24% 17.3g	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	NA	9.5% 6.87g	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	% 7.06g	g per day for Men 19-50 years
Sucrose	NA	% 3.4g	g per day for Men 19-50 years
Fiber	0% 0g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	0% 0g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Canola Oil	Bananas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	3.66% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	7.96% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	5.9% 0.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	9.47% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	40% 0.52mg	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	7.1% 28.3μg	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	13.7% 12.3mg	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	165% 24.7mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.2% 101μg	0.59% 0.71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canola Oil	Bananas	Recommended Dietary Allowance
Calcium	0% 0mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	12.3% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	4.6% 0.37mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	16.6% 0.38mg	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	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	15% 507mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	1.93% 0.21mg	11mg per day for Men 19-50 years
Water	0% 0g	2.87% 106g	3700g per day for Men 19-50 years

Nutrient Comparison: Canola Oil VS Bananas per 5 oz

Compare the macro and micronutrient content in 5 oz of Canola Oil versus 5 oz of Bananas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canola Oil vs Bananas:

• 5 ounces of Canola Oil have 174.6 times more Vitamin E and 142.6 times more Vitamin K than Bananas.
• While 5 oz 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.
• 5 ounces of Canola Oil have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• 5 ounces 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 five ounces.

Comparing minerals per 5 ounces for Canola Oil vs Bananas:

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

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canola Oil have 9.9 times more Energy, 303 times more Fat, 65.8 times more Saturated Fat, 338.4 times more Omega 3 and 413.2 times more Omega 6 than Bananas.
• While 5 oz of Raw Bananas contain more Carbohydrate, more Sugars and more Fiber than Canola Oil.
• 5 ounces of Canola Oil provide inadequate amounts of Carbohydrate and Fiber
• 5 ounces of Bananas provide inadequate amounts of Omega 3 and Omega 6
• Both Canola Oil as well as Raw Bananas provide inadequate amounts of Protein in five ounces.