Comparing Nutrients in 7 ounces Bananas VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Bananas	4%	3%	93%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Bananas	Oranges with Peel	Recommended Dietary Allowance
Energy	6.1% 177kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.65g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	0.51% 0.087g	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	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	33.5% 24.3g	NA	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	23.5% 8.93g	38g per day for Men 19-50 years
Protein	3.86% 2.16g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Bananas	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	2.87% 25.8μg	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	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.25% 1.3mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.66mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.32% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bananas	Oranges with Peel	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	12.6% 0.11mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	23.3% 0.54mg	NA	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	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.53% 1.4μg	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	2% 0.22mg	11mg per day for Men 19-50 years
Water	4% 149g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Bananas VS Oranges with Peel per 7 oz

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

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

• 7 ounces of Bananas have 1.5 times more Vitamin B2, 1.3 times more Vitamin B3 and 3.9 times more Vitamin B6 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 3.2 times more Vitamin B1, 1.5 times more Vitamin B9 and 8.2 times more Vitamin C than Raw Bananas.
• Both Bananas and Oranges with Peel provide similar amounts of Vitamin B5 per seven ounces.
• Both Raw Bananas as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Bananas vs Oranges with Peel :

• 7 ounces of Bananas have 1.4 times more Copper, 1.9 times more Magnesium and 1.8 times more Potassium than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 14 times more Calcium and 3.1 times more Iron than Raw Bananas.
• Both Bananas and Oranges with Peel contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Bananas lack sufficient amounts of Calcium
• Both Raw Bananas as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Bananas have 1.4 times more Energy and 1.5 times more Carbohydrate than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 1.7 times more Fiber than Raw Bananas.
• 7 ounces of Bananas provide inadequate amounts of Protein
• Both Raw Bananas as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Bananas VS Oranges with Peel

What are the health benefits of Bananas compared to Oranges with Peel ?

Both bananas and oranges are nutritious fruits that offer various health benefits. Bananas are a good source of potassium, vitamin C, and dietary fiber, which can help support heart health, digestion, and immune function. Oranges, especially when eaten with the peel, provide additional fiber, antioxidants, and vitamin C, which can help improve skin health, reduce inflammation, and support overall immune function. Both fruits are great options for a healthy diet, but oranges with the peel may offer slightly more benefits due to the additional nutrients found in the peel.

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

Both bananas and oranges are nutritious fruits that can be part of a healthy weight loss diet. However, the peel of oranges is not typically consumed due to its bitter taste and tough texture. Bananas are a good source of fiber, potassium, and vitamins, which can help with weight loss by promoting satiety and providing essential nutrients. Ultimately, weight loss is achieved by creating a calorie deficit, so incorporating a variety of fruits and vegetables, along with a balanced diet and regular physical activity, is key for successful weight loss.

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

Both bananas and oranges are great sources of vitamins, minerals, and carbohydrates that can support muscle growth and recovery during training. However, bananas are slightly higher in calories and potassium, which are important for muscle function and recovery. Therefore, if you are looking to gain more muscles while training consistently, incorporating more bananas into your diet may be beneficial. Just make sure to also include a variety of other fruits, vegetables, whole grains, and plant-based protein sources to support overall muscle growth and health.

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

Bananas generally have a lower environmental impact compared to oranges with peel. Banana production requires less water, land, and energy, and produces fewer greenhouse gas emissions. Additionally, bananas are typically shipped in larger quantities and have a longer shelf life, reducing food waste compared to oranges with peel, which may spoil more quickly.