Comparing Nutrients in 14 ounces Cooked Napa Cabbage VS Banana Pepper

Macros Ratio

	Protein	Fat	Carbs
Cooked Napa Cabbage	30%	10%	60%
Banana Pepper	21%	13%	66%

Macro Nutrients

	Cooked Napa Cabbage	Banana Pepper	Recommended Dietary Allowance
Energy	1.64% 47.6kcal	3.7% 107kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	NA	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	NA	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	NA	5.6% 0.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.8% 8.85g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	NA	10.7% 7.74g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	35.5% 13.5g	38g per day for Men 19-50 years
Protein	7.8% 4.37g	11.8% 6.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Napa Cabbage	Banana Pepper	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	7.5% 67.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	16.5% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.85mg	31% 4.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.78% 0.14mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	109% 1.4mg	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	42.7% 171μg	28.8% 115μg	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	14% 12.7mg	365% 328mg	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	NA	18.3% 2.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	31.4% 37.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Napa Cabbage	Banana Pepper	Recommended Dietary Allowance
Calcium	11.5% 115mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	42.3% 0.38mg	41.5% 0.37mg	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	36.7% 2.94mg	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	35% 0.81mg	17.3% 0.4mg	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	10.8% 75.4mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	10% 345mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	10.3% 382g	9.85% 364g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Napa Cabbage VS Banana Pepper per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Napa Cabbage versus 14 oz of Banana Pepper to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Napa Cabbage vs Banana Pepper:

• 14 ounces of Cooked Napa Cabbage have 1.5 times more Vitamin B9 than Banana Pepper.
• While 14 oz of Raw Banana Pepper contain 16.2 times more Vitamin B1, 2.2 times more Vitamin B2, 2.7 times more Vitamin B3, 7.6 times more Vitamin B5, 9.6 times more Vitamin B6 and 25.8 times more Vitamin C than Cooked Napa Cabbage.
• 14 ounces of Cooked Napa Cabbage have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B5
• Both Cooked Napa Cabbage as well as Raw Banana Pepper have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Napa Cabbage vs Banana Pepper:

• 14 ounces of Cooked Napa Cabbage have 2.1 times more Calcium, 1.6 times more Iron and 2 times more Manganese than Banana Pepper.
• While 14 oz of Raw Banana Pepper contain 2.1 times more Magnesium, 1.7 times more Phosphorus, 2.9 times more Potassium and 1.8 times more Zinc than Cooked Napa Cabbage.
• Both Cooked Napa Cabbage and Banana Pepper contain similar levels of Copper and Water per 14 ounces.
• 14 ounces of Cooked Napa Cabbage lack sufficient amounts of Magnesium and Zinc
• 14 ounces of Banana Pepper lack sufficient amounts of Calcium
• Both Cooked Napa Cabbage as well as Raw Banana Pepper lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Banana Pepper contain 2.4 times more Carbohydrate and 1.5 times more Protein than Cooked Napa Cabbage.
• 14 ounces of Cooked Napa Cabbage provide inadequate amounts of Carbohydrate and Protein
• Both Cooked Napa Cabbage as well as Raw Banana Pepper provide inadequate amounts of Energy in 14 ounces.