Comparing Nutrients in 7 ounces Bananas VS Chilled Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Bananas	4%	3%	93%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Bananas	Chilled Orange Juice	Recommended Dietary Allowance
Energy	6.1% 177kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.65g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.3g	17.6% 23g	130g per day for Men 19-50 years
Sugars	33.5% 24.3g	22.7% 16.5g	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	13.3% 9.62g	6.1% 4.43g	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	% 9.9g	% 4.13g	g per day for Men 19-50 years
Sucrose	% 4.74g	% 7.96g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	3.86% 2.16g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Bananas	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.13% 0.062mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	5.95% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.25% 1.3mg	3.47% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.66mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	11.6% 0.15mg	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	9.92% 39.7μg	9.43% 37.7μg	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	19% 17.3mg	74% 66.7mg	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	1.32% 0.2mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bananas	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	9.26% 0.083mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	6.45% 0.52mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	23.3% 0.54mg	2% 0.046mg	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	6.24% 43.7mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	10.4% 353mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4% 149g	4.68% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Bananas VS Chilled Orange Juice per 7 oz

Compare the macro and micronutrient content in 7 oz of Bananas versus 7 oz of Chilled Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Bananas vs Chilled Orange Juice:

• 7 ounces of Bananas have 1.9 times more Vitamin B2, 2.4 times more Vitamin B3, 1.7 times more Vitamin B5 and 4.8 times more Vitamin B6 than Chilled Orange Juice.
• While 7 oz of Chilled Orange Juice from Concentrate contain 1.5 times more Vitamin B1 and 3.9 times more Vitamin C than Raw Bananas.
• Both Bananas and Chilled Orange Juice provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Chilled Orange Juice have insufficient amounts of Vitamin B3
• Both Raw Bananas as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Bananas vs Chilled Orange Juice:

• 7 ounces of Bananas have 1.9 times more Copper, 2 times more Iron, 2.5 times more Magnesium, 11.7 times more Manganese, 1.3 times more Phosphorus and 2 times more Potassium than Chilled Orange Juice.
• Both Bananas and Chilled Orange Juice contain similar levels of Water per seven ounces.
• 7 ounces of Chilled Orange Juice lack sufficient amounts of Iron and Manganese
• Both Raw Bananas as well as Chilled Orange Juice from Concentrate lack sufficient amounts of Calcium, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Bananas have 1.8 times more Energy, 2 times more Carbohydrate, 1.5 times more Sugars, 2.2 times more Fructose and 8.7 times more Fiber than Chilled Orange Juice.
• 7 ounces of Chilled Orange Juice provide inadequate amounts of Energy and Fiber
• Both Raw Bananas as well as Chilled Orange Juice from Concentrate provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.