Comparing Nutrients in 7 ounces Bananas VS Navel Oranges

Macros Ratio

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

Macro Nutrients

	Bananas	Navel Oranges	Recommended Dietary Allowance
Energy	6.1% 177kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.65g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	1.1% 0.018g	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	19% 25g	130g per day for Men 19-50 years
Sugars	33.5% 24.3g	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	% 4.74g	% 8.5g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	3.86% 2.16g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Bananas	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.13% 0.062mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.25% 1.3mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.66mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	12% 0.16mg	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	17% 67.5μg	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	19% 17.3mg	130% 117mg	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% 0.3mg	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	Navel 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	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	2.5% 0.058mg	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	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	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	4.6% 171g	3700g per day for Men 19-50 years

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

• Raw Bananas have 1.4 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B5 and 4.6 times more Vitamin B6 than Raw Navel Oranges.
• While Raw Navel Oranges contain 4 times more Vitamin A, 2.2 times more Vitamin B1, 1.7 times more Vitamin B9, 6.8 times more Vitamin C and 1.5 times more Vitamin E than Raw Bananas.
• Both Raw Bananas as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Bananas vs Navel Oranges:

• Raw Bananas have 2 times more Copper, 2 times more Iron, 2.5 times more Magnesium, 9.3 times more Manganese, 2.2 times more Potassium, more Selenium and 1.9 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 8.6 times more Calcium than Raw Bananas.
• Both Raw Bananas and Raw Navel Oranges have similar amounts of Phosphorus and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Bananas have 1.8 times more Energy, 3 times more Omega 3, 1.8 times more Carbohydrate, 1.4 times more Sugars and 2.2 times more Fructose than Raw Navel Oranges.
• Both Raw Bananas and Raw Navel Oranges have similar amounts of Fiber and Protein per 7 oz.
• Both Raw Bananas as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.