Comparing Nutrients in 7 ounces Bananas VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Bananas	4%	3%	93%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Bananas	Florida Oranges	Recommended Dietary Allowance
Energy	6.1% 177kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.65g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	0.36% 0.062g	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	25% 18g	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	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	% 9.9g	NA	g per day for Men 19-50 years
Sucrose	% 4.74g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	3.86% 2.16g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Bananas	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.13% 0.062mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.25% 1.3mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.66mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	7.8% 0.1mg	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	8.43% 33.7μg	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	99% 89.3mg	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	1.32% 0.2mg	2.4% 0.36mg	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	Florida Oranges	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	8.6% 0.077mg	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	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	23.3% 0.54mg	2.07% 0.048mg	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	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4% 149g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Bananas VS Florida Oranges per 7 oz

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

Lets compare vitamin content per 7 ounces of Bananas vs Florida Oranges:

• 7 ounces of Bananas have 1.8 times more Vitamin B2, 1.7 times more Vitamin B3, 1.3 times more Vitamin B5 and 7.2 times more Vitamin B6 than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 3.2 times more Vitamin B1 and 5.2 times more Vitamin C than Raw Bananas.
• Both Bananas and Florida Oranges provide similar amounts of Vitamin B9 per seven ounces.
• Both Raw Bananas as well as Raw Florida Oranges 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 Florida Oranges:

• 7 ounces of Bananas have 2 times more Copper, 2.9 times more Iron, 2.7 times more Magnesium, 11.3 times more Manganese, 1.8 times more Phosphorus and 2.1 times more Potassium than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 8.6 times more Calcium than Raw Bananas.
• Both Bananas and Florida Oranges contain similar levels of Water per seven ounces.
• 7 ounces of Bananas lack sufficient amounts of Calcium
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• Both Raw Bananas as well as Raw Florida Oranges lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Bananas have 1.9 times more Energy, 2 times more Carbohydrate and 1.3 times more Sugars than Florida Oranges.
• Both Bananas and Florida Oranges offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy
• Both Raw Bananas as well as Raw Florida Oranges provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.

Frequently Asked Questions about Bananas VS Florida Oranges

What are the health benefits of Bananas compared to Florida Oranges?

Bananas are a good source of potassium, vitamin C, and dietary fiber, which can help support heart health, digestion, and immune function. Florida oranges are also high in vitamin C and fiber, but they are lower in potassium compared to bananas. Both fruits offer health benefits, so including a variety of fruits in your diet can help ensure you get a range of nutrients.

Can I lose weight easier by eating more Bananas or Florida Oranges?

Both bananas and Florida oranges can be part of a healthy weight loss diet due to their high fiber content and nutrient density. However, bananas are higher in calories and natural sugars compared to Florida oranges. If weight loss is your goal, incorporating more Florida oranges into your diet may be a better option as they are lower in calories and sugar, while still providing essential nutrients and fiber. Remember, weight loss is ultimately achieved by creating a calorie deficit through a balanced diet and regular physical activity.

Should I eat more Bananas or more Florida Oranges to gain more muscles while training consistently?

Both bananas and Florida oranges can be beneficial for muscle gain due to their high vitamin and mineral content. Bananas are a good source of potassium, which helps with muscle function and recovery, while Florida oranges provide vitamin C, which is important for collagen synthesis and muscle repair. It's best to include a variety of fruits in your diet to ensure you are getting a wide range of nutrients to support your muscle-building goals.

What is the environmental impact of producing Bananas compared to Florida Oranges?

Bananas generally have a lower environmental impact compared to Florida Oranges. Bananas require less water, land, and energy to produce, and they have a lower carbon footprint. However, transportation distance can also impact the overall environmental impact, so it's important to consider the entire supply chain when evaluating the environmental impact of different fruits.