Comparing Nutrients in 100 calories Banana Pepper VS Jalapeno Peppers

Weight per 100 calories

• Banana Pepper: 370g
• Jalapeno Peppers: 345g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 100 calories - Banana Pepper or Jalapeno Peppers?

Macros Ratio

	Protein	Fat	Carbs
Banana Pepper	21%	13%	66%
Jalapeno Peppers	11%	10%	79%

Macro Nutrients

	Banana Pepper	Jalapeno Peppers	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.67g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	5.23% 0.89g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.2% 20g	17.2% 22.4g	130g per day for Men 19-50 years
Sugars	9.96% 7.22g	19.6% 14.2g	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	NA	12.5% 9.07g	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	NA	% 5.1g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	33% 12.6g	25.4% 9.66g	38g per day for Men 19-50 years
Protein	11% 6.15g	5.6% 3.14g	56g per day for Men 19-50 years

Vitamins

	Banana Pepper	Jalapeno Peppers	Recommended Dietary Allowance
Vitamin A	7% 63μg	20.7% 186μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	11.5% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.8% 4.6mg	27.6% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.32mg	111% 1.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27% 107μg	23.3% 93μg	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	340% 306mg	454% 409mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17% 2.56mg	82.3% 12.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.3% 35μg	53% 63.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Banana Pepper	Jalapeno Peppers	Recommended Dietary Allowance
Calcium	5.2% 52mg	4.14% 41.4mg	1000mg per day for Men 19-50 years
Copper	38.7% 0.35mg	17.6% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	21.3% 1.7mg	10.8% 0.86mg	8mg per day for Men 19-50 years
Magnesium	15% 63mg	12.3% 51.7mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	14.5% 0.33mg	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	17% 119mg	13% 89.7mg	700mg per day for Men 19-50 years
Potassium	28% 948mg	25% 855mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	2.5% 1.38μg	55μg per day for Men 19-50 years
Sodium	3.2% 48mg	0.69% 10.3mg	1500mg per day for Men 19-50 years
Zinc	8.4% 0.93mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	9.2% 340g	8.55% 316g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Banana Pepper vs Jalapeno Peppers:

• Raw Banana Pepper has 2.2 times more Vitamin B1 than Raw Jalapeno Peppers.
• While Raw Jalapeno Peppers contain 3 times more Vitamin A, 1.3 times more Vitamin C, 4.8 times more Vitamin E and 1.8 times more Vitamin K than Raw Banana Pepper.
• Both Raw Banana Pepper and Raw Jalapeno Peppers have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 100 kcal.
• Both Raw Banana Pepper as well as Raw Jalapeno Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Banana Pepper vs Jalapeno Peppers:

• Raw Banana Pepper has 1.3 times more Calcium, 2.2 times more Copper, 2 times more Iron, 1.2 times more Magnesium, 1.3 times more Phosphorus, 4.7 times more Sodium and 1.9 times more Zinc than Raw Jalapeno Peppers.
• Both Raw Banana Pepper and Raw Jalapeno Peppers have similar amounts of Manganese, Potassium, Selenium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Banana Pepper has 1.3 times more Fat, 4.2 times more Omega 6, 1.3 times more Fiber and 2 times more Protein than Raw Jalapeno Peppers.
• While Raw Jalapeno Peppers contain 15.5 times more Omega 3 and 2 times more Sugars than Raw Banana Pepper.
• Both Raw Banana Pepper and Raw Jalapeno Peppers have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Banana Pepper as well as Raw Jalapeno Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.