Comparing Nutrients in 100 grams Bananas VS Mustard Oil

Macros Ratio

	Protein	Fat	Carbs
Bananas	4%	3%	93%
Mustard Oil	0%	100%	0%

Macro Nutrients

	Bananas	Mustard Oil	Recommended Dietary Allowance
Energy	3.07% 89kcal	30.5% 884kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	103% 100g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	36% 11.6g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	369% 5.9g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	90% 15.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	0% 0g	130g per day for Men 19-50 years
Sugars	17% 12.2g	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	6.7% 4.85g	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	% 5g	NA	g per day for Men 19-50 years
Sucrose	% 2.4g	NA	g per day for Men 19-50 years
Fiber	6.84% 2.6g	0% 0g	38g per day for Men 19-50 years
Protein	1.95% 1.1g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Bananas	Mustard Oil	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.6% 0.031mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.68% 0.33mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.2% 0.37mg	0% 0mg	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	5% 20μg	0% 0μg	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	9.67% 8.7mg	0% 0mg	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	0.67% 0.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.42% 0.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bananas	Mustard Oil	Recommended Dietary Allowance
Calcium	0.5% 5mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	8.67% 0.078mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	0.055% 2.2μg	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	3.25% 0.26mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	0% 0mg	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	3.14% 22mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.36% 0.15mg	0% 0mg	11mg per day for Men 19-50 years
Water	2.02% 75g	0% 0g	3700g per day for Men 19-50 years

Nutrient Comparison: Bananas VS Mustard Oil per 100 g

Compare the macro and micronutrient content in 100 g of Bananas versus 100 g of Mustard Oil to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Bananas vs Mustard Oil:

• 100 grams of Bananas have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Mustard Oil.
• 100 grams of Mustard Oil have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Bananas as well as Mustard Oil have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Bananas vs Mustard Oil:

• 100 grams of Bananas have more Copper, more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium and more Water than Mustard Oil.
• 100 grams of Mustard Oil lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium
• Both Raw Bananas as well as Mustard Oil lack sufficient amounts of Calcium, Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Bananas have more Carbohydrate and more Fiber than Mustard Oil.
• While 100 g of Mustard Oil contain 9.9 times more Energy, 303 times more Fat, 103.4 times more Saturated Fat, 218.5 times more Omega 3 and 333.3 times more Omega 6 than Raw Bananas.
• 100 grams of Bananas provide inadequate amounts of Omega 3 and Omega 6
• 100 grams of Mustard Oil provide inadequate amounts of Carbohydrate and Fiber
• Both Raw Bananas as well as Mustard Oil provide inadequate amounts of Protein in 100 grams.