When you’re searching for a healthy snack, feel free to grab a banana, apple or pear, because they share similar nutritional profiles. All three have soluble fiber that lowers cholesterol and plant-based antioxidants that may reduce your risk for cardiovascular disease.
Eat any two out of the three throughout the day, and you’ll meet your recommended fruit intake, while gaining energy-producing carbohydrates, vitamin C and B vitamins.
Basics
One small apple, a small pear and a large banana are all similar in size, so nutritional values provided are for those portions. One large banana has 121 calories, while a small pear has 84 and one apple has 77 calories. All three fruits are fat free and contain antioxidant flavonoids that may help prevent heart disease and some types of cancer.
Carbohydrates
Apples and pears supply about 16 percent, and one large banana has 24 percent, of your recommended daily allowance of total carbohydrates. They all have 14 to 17 grams of sugar and 4 to 5 grams of fiber. About 30 percent of the fiber in a banana, and 40 percent of the fiber in apples and pears, is the soluble type that slows down the absorption of carbohydrates and lowers cholesterol. The remaining fiber is the insoluble type that prevents constipation.
Vitamin C
Even though they don’t have as much as citrus fruits, bananas, apples and pears all contain vitamin C. Vitamin C’s antioxidant ability keeps you healthy by protecting cells and vital substances, such as protein and DNA, from free radical damage. It’s also needed to turn fat into energy, make neurotransmitters and produce the collagen used to support blood vessels, skin, ligaments and bones. One large banana has 12 milligrams, a small pear has 6 milligrams and a small apple has 7 milligrams of vitamin C. Those values represent 7 to 13 percent of men’s and 9 to 15 percent of women’s recommended daily allowances.
Potassium
Bananas have a reputation for being good sources of potassium, but pears and apples also provide a smaller amount. One large banana has 487 milligrams, or 10 percent of your recommended daily allowance. Apples and pears each supply about 3 percent of your daily potassium. Most Americans consume slightly more than half of their recommended daily potassium. Increasing the potassium in your daily diet helps keep your heart healthy because it’s essential for maintaining a normal heartbeat. Potassium also offsets the impact of sodium in your diet by lowering blood pressure.
Serving Tips
Make a classic fruit salad using apples, pears and bananas, but boost the vitamin C, and prevent the fruit from turning brown, by mixing them with a dressing of orange juice. Add some dried figs for additional fiber, iron and potassium. Slice the three fruits and top them with fat-free vanilla yogurt and walnuts for breakfast or a healthy dessert. You can poach apples and pears in orange juice seasoned with cinnamon, then top them with yogurt and sliced bananas or walnuts.
