Comparing Nutrients in 7 ounces Navel Oranges VS Bananas

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Bananas	Recommended Dietary Allowance
Energy	3.35% 97kcal	6.1% 177kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.68% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	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	19% 25g	35% 45.3g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	% 9.9g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 4.74g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	3.86% 2.16g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Bananas	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	5.13% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	8.25% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	13.3% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	17% 67.5μg	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	130% 117mg	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	2% 0.3mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Bananas	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	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	3.22% 0.26mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	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	6.52% 45.6mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	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	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4% 149g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Bananas per 7 oz

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

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

• 7 ounces of Navel Oranges have 2.2 times more Vitamin B1, 1.7 times more Vitamin B9 and 6.8 times more Vitamin C than Bananas.
• While 7 oz of Raw Bananas contain 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.
• Both Raw Navel Oranges as well as Raw Bananas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Bananas:

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

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Bananas contain 1.8 times more Energy, 1.8 times more Carbohydrate, 1.4 times more Sugars and 2.2 times more Fructose than Raw Navel Oranges.
• Both Navel Oranges and Bananas offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy
• Both Raw Navel Oranges as well as Raw Bananas provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.