Comparing Nutrients in 7 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	60.5% 1754kcal	6.1% 177kcal	2900kcal per day for Men 19-50 years
Fat	205% 198g	0.68% 0.65g	97g per day for Men 19-50 years
Saturated Fat	45.7% 14.6g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	1133% 18g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	222% 37.7g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	35% 45.3g	130g per day for Men 19-50 years
Sugars	0% 0g	33.5% 24.3g	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	13.3% 9.62g	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	% 9.9g	g per day for Men 19-50 years
Sucrose	NA	% 4.74g	g per day for Men 19-50 years
Fiber	0% 0g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	0% 0g	3.86% 2.16g	56g per day for Men 19-50 years

Vitamins

	Canola Oil	Bananas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	5.13% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	8.25% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	13.3% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	56% 0.73mg	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	9.92% 39.7μg	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	0% 0mg	19% 17.3mg	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	231% 34.6mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canola Oil	Bananas	Recommended Dietary Allowance
Calcium	0% 0mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	23.3% 0.54mg	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	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	0% 0g	4% 149g	3700g per day for Men 19-50 years

Nutrient Comparison: Canola Oil VS Bananas per 7 oz

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

Lets compare vitamin content per 7 ounces of Canola Oil vs Bananas:

• 7 ounces of Canola Oil have 174.6 times more Vitamin E and 142.6 times more Vitamin K than Bananas.
• While 7 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.
• 7 ounces of Canola Oil have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Canola Oil vs Bananas:

• 7 oz of Raw Bananas contain more Copper, more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium and more Water than Canola Oil.
• 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 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 7 oz of Raw Bananas contain more Carbohydrate, more Sugars and more Fiber than Canola Oil.
• 7 ounces of Canola Oil provide inadequate amounts of Carbohydrate and Fiber
• 7 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 seven ounces.