Comparing Nutrients in 300 calories BananasVS Oranges

Weight per 300 calories

Bananas

337g

Oranges

638g

Bananas have 1.9 times more energy per 100g than Oranges. It has average energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Bananas or Oranges?

Macros Ratio

Protein Fat Carbs

Bananas

93%

Oranges

91%

300 kcal ▼

Macro Nutrients

Bananasvs Oranges

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.15%1.1g

Fat

0.79%0.77g

1.1 gvs0.77 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.18%0.38g

Saturated Fat

0.3%0.096g

0.38 gvs0.096 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5.7%0.091g

Omega 3

2.8%0.045g

0.091 gvs0.045 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.91%0.16g

Omega 6

0.68%0.11g

0.16 gvs0.11 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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59.2%77g

Carbohydrate

57.7%75g

77 gvs75 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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57%41.2g

Sugars

82.3%59.7g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

41.2 gvs59.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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22.5%16.3g

Fructose

≤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]

16.3 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%16.8g

Glucose

16.8 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%8.06g

Sucrose

8.06 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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23%8.76g

Fiber

40.3%15.3g

8.76 gvs15.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.56%3.67g

Protein

10.7%6g

3.67 gvs6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Bananasvs Oranges

1.12%10μg

Vitamin A

7.8%70.2μg

RAE, retinol activity equivalents

10 μgvs70.2 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.7%0.1mg

Vitamin B1

46.3%0.56mg

Thiamine

0.1 mgvs0.56 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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19%0.25mg

Vitamin B2

19.6%0.26mg

Riboflavin

0.25 mgvs0.26 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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14%2.24mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

2.24 mgvs1.8 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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22.5%1.13mg

Vitamin B5

32%1.6mg

Pantothenic acid

1.13 mgvs1.6 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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95%1.24mg

Vitamin B6

29.5%0.38mg

Pyridoxine

1.24 mgvs0.38 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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0%0μg

Vitamin B7

Biotin

0 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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17%67.4μg

Vitamin B9

48%191μg

Folates and Folic Acid

67.4 μgvs191 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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32.6%29.3mg

Vitamin C

377%340mg

Ascorbic acid

29.3 mgvs340 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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2.25%0.34mg

Vitamin E

7.66%1.15mg

Tocopherols and Tocotrienols

0.34 mgvs1.15 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.4%1.7μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1.7 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Bananasvs Oranges

1.7%17mg

Calcium

25.5%255mg

17 mgvs255 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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29.2%0.26mg

Copper

32%0.29mg

0.26 mgvs0.29 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.19%7.4μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

7.4 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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11%0.88mg

Iron

7.98%0.64mg

0.88 mgvs0.64 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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21.7%91mg

Magnesium

15%64mg

91 mgvs64 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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39.6%0.91mg

Manganese

6.94%0.16mg

0.91 mgvs0.16 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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10.6%74mg

Phosphorus

12.8%89.4mg

74 mgvs89.4 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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35.5%1207mg

Potassium

34%1155mg

1207 mgvs1155 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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6.13%3.37μg

Selenium

5.8%3.2μg

3.37 μgvs3.2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.22%3.37mg

Sodium

0%0mg

3.37 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.6%0.51mg

Zinc

4.06%0.45mg

0.51 mgvs0.45 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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6.82%253g

Water

15%554g

253 gvs554 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Bananas vs Oranges:

Raw Bananas have 1.2 times more Vitamin B3 and 3.2 times more Vitamin B6 than Raw Oranges.
While Raw Oranges contain 6.9 times more Vitamin A, 5.3 times more Vitamin B1, 1.4 times more Vitamin B5, 2.8 times more Vitamin B9, 11.6 times more Vitamin C and 3.4 times more Vitamin E than Raw Bananas.
Both Raw Bananas and Raw Oranges have similar amounts of Vitamin B2 per 300 kcal.
Both Raw Bananas as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Bananas vs Oranges:

Raw Bananas have 1.4 times more Iron, 1.4 times more Magnesium and 5.7 times more Manganese than Raw Oranges.
While Raw Oranges contain 15.1 times more Calcium and 2.2 times more Water than Raw Bananas.
Both Raw Bananas and Raw Oranges have similar amounts of Copper, Phosphorus, Potassium, Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Bananas have 2 times more Omega 3 than Raw Oranges.
While Raw Oranges contain 1.4 times more Sugars, 1.7 times more Fiber and 1.6 times more Protein than Raw Bananas.
Both Raw Bananas and Raw Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Raw Bananas as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

BananasVS Banana PowderOrangesVS Banana PowderBananasVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 300 calories BananasVS Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Bananas or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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