The Nutrients in Bananas & Carrots
Bananas are the most popular fruit in the United States, and carrots are the third most popular vegetable. Fruits and vegetables, such as bananas and carrots, make delicious and nutritious additions to meals and snacks. They contain essential nutrients, including fiber, vitamins and minerals, and help you meet your recommended intake of at least five servings of fruits and vegetables per day. Carrots are more nutrient-dense than bananas, but both are healthy options.
A 100-gram serving of banana, which is about one small banana, contains 89 calories, 1 gram of protein, 0.33 gram of fat and 23 grams of carbohydrates, including 3 grams of fiber. A 100-gram serving of carrots, which is about two small carrots, contains 41 calories, 1 gram of protein, 0.24 gram of fat and 10 grams of carbohydrates, including 3 grams of fiber. The carrots contain fewer calories than bananas but provide equal amounts of protein and fiber, which helps you feel full for longer.
Each serving of banana provides 0.37 milligram of vitamin B-6, or 18 percent of the daily value, and 8.7 grams of vitamin C, or 15 percent of the DV. Eating a serving of carrots provides you with 16,706 international units of vitamin A, or 334 percent of the DV; 13.2 micrograms of vitamin K, or 17 percent of the DV; 5.9 milligrams of vitamin C, or 10 percent of the DV; and 0.14 milligram of vitamin B-6, or 7 percent of the DV. Vitamin B-6 is important for protein metabolism, while vitamin C helps with tissue growth and repair. Vitamin A is needed for vision and immune function, and vitamin K is essential for blood clotting.
Bananas and carrots contain potassium, with a small banana providing 358 milligrams, or 10 percent of the DV for this mineral, and two small carrots providing 320 milligrams, or 9 percent of the DV. Potassium helps to counteract sodium and lower your blood pressure and is important for muscle, heart and digestive function. A small banana also contains 27 milligrams of magnesium, or 7 percent of the DV for this mineral, which is essential for strong bones, cell signaling and energy production.
The most filling snacks and meals contain a combination of fiber-containing carbohydrates and protein. Examples include a peanut butter and banana sandwich on whole-grain bread, a smoothie made with yogurt, banana and other fruits, a beef stew with carrots or a salad containing spinach, carrot and grilled chicken. Adding a small amount of healthy unsaturated fat, like that found in olive oil-based dressings or peanut butter, will help you absorb the fat-soluble vitamins contained in bananas and carrots.
Based in Massachusetts, Jessica Bruso has been writing since 2008. She holds a master of science degree in food policy and applied nutrition and a bachelor of arts degree in international relations, both from Tufts University.