Chart 1. Average nutritional
composition in energy and nutrients of the Canarian banana.
| |
Each
100gr of eatable portion |
| Eatable portion(gr) |
66 |
| Energy Kj. |
351 (347-356)
|
| Energy Kcal |
84 (83-85) |
| Nutrients |
|
| Water (gr) |
76.4 (75.1-77.7) |
| Proteins(gr) |
1.2 |
| Lypidous(gr) |
0.28 (0.27-0.3) |
| Cholesterol(mgr) |
0 |
| Cholesterol(mgr) |
19.3 (17-20.8) |
| Fiber(gr) |
2.9 (2.5-3.4) |
| Calcium(mgr) |
8.2 (7.3-9) |
| Iron(mgr) |
0.6 |
| Iodine(gr). |
2 |
| Magnesium (mg) |
37.2 (36.4-38) |
| Zinc (mg) |
0.22 (0.21-0.23) |
| Sodium (mg) |
1.25 (1.0-1.5) |
| Potassium(mgr) |
350 |
| Phosphorus(mgr). |
0.055 (0.05-0.06) |
| Ptyalin( Vitamin
B1) (mgr) |
0.07 |
| Riboflavine(Vitamin
B2) (mgr) |
0.44 (0.37-0.51) |
| Piridoxine(Vitamin
B6)(mgr) |
0 |
| Vitamin B12(gr). |
10.75 (10-11.5) |
| Ascorbic acid(Vitamin
c)(mgr) |
21 (20-22) |
| Folic acid (gr) |
0.85 (0.8-0.9) |
| Niancin(mgr
Eqniancin) |
25.5 (18-33) |
| Vitamin A (Eq
retinol). |
0.00 |
| Vitamin D (gr) |
0.22 (0.20-0.23) |
1.The eatable portion is considered
the part of the food which is ingested after taking
away the waste. In the case of banana, the eatable portion
corresponds the weight in gr. after taking off the peel.
So, out of a banana which weighs about 175 gr., the
eatable portion is 66gr. per 100 aprox., which corresponds
115 gr. of the banana.
2 The average nutritional composition was calculated
having on account the composition food charts and the
analysis of the Canarian banana. The interchange of
these chart lists are based on unifying the foods according
to their nutrient contents (proteins, lypidous an carbohydrates)
and energy (Kcal), considering the usual measures and
weights. The quantities expressed above, refer to gr.
of fruit)eatable portion).
Source: Nutritional research of the
Canarian banana from the Physiology and Nutrition Department
of Universidad de Navarra.
Chart
2. Interchange list for a small banana (75gr. eatable
portion)
|
Kcalories:
64; proteins 1gr.; lypidous 0gr.; carbohydrates
15gr. |
| Fruit |
Quantity
in gr. |
Culinary
measure. |
Small
banana |
75 |
1 small |
| Kaki |
100 |
1 small |
| Cherry |
100 |
12 units |
| Plum |
100 |
2 units |
| Figs |
100 |
2
small units |
| Mandarine |
150 |
1 large unit |
| Handle |
100 |
1 small units |
| Apple |
125 |
1 small units |
| Peach |
175 |
1 medium unit |
| Blackberry |
150 |
1 small bowl |
| Orange |
175 |
1 medium unit |
| Nectarine |
75 |
1 small units |
| Medlar |
150 |
3 units |
| Pears |
150 |
1 medium unit |
| Pineapple |
125 |
1 medium slice |
| Black or white
grapes |
100 |
30 grams |
| Kiwi |
125 |
1 small units |
Adapted from Russolillo G, Astiasaran
l, Martinez JA. Protocole of dietetics, intervention
on obesity.MBA Open univ.about Nutrition and Health.
Univ. de Navarra.
Chart
3. Interchange list for a small banana (150 g en limpio).
|
Kcalorías:
128; Proteínas 2g; Lípidos 0g; Hidratos
de carbono 30g |
| Fruit |
Quantity
in gr. |
Culinary
measure. |
Small
banana |
150 |
1 Large |
| Kaki |
200 |
1 medium |
| Cherry |
200 |
24 units |
| Plum |
250 |
4 units |
| Figs |
200 |
4 small units |
| Mandarine |
300 |
2 large units |
| Handle |
200 |
1 medium unit |
| Apple |
250 |
1 medium unit |
| Peach |
350 |
1 large unit |
| Blackberry |
300 |
1 medium bowl |
| Orange |
350 |
1 large unit |
| Nectarine |
150 |
1 medium unit |
| Medlar |
300 |
6 units |
| Pears |
300 |
1 large unit |
| Pineapple |
250 |
1 large slice |
| Black or white grapes |
200 |
30 grams |
| Kiwi |
250 |
2 small units |
Adapted from Russolillo G, Astiasaran
l, Martinez JA. Protocole of dietetics, intervention
on obesity.MBA Open univ.about Nutrition and Health.
Univ. de Navarra.
Source:
Nutritional research of Canarian banana. Physiology
and Nutritional Department. Univ. de Navarra.
|
