Comparing Nutrients in 14 ounces Banana Pepper VS 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	3.7% 107kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	1.14% 0.37g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	5.6% 0.95g	1.45% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	20% 25.8g	130g per day for Men 19-50 years
Sugars	10.7% 7.74g	22.6% 16.4g	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	14.4% 10.4g	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	% 5.87g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	35.5% 13.5g	29.2% 11g	38g per day for Men 19-50 years
Protein	11.8% 6.6g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Banana Pepper	Jalapeno Peppers	Recommended Dietary Allowance
Vitamin A	7.5% 67.5μg	24% 214μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.21mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.93mg	31.8% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.4mg	128% 1.66mg	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	28.8% 115μg	26.8% 107μg	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	365% 328mg	523% 471mg	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	18.3% 2.74mg	95% 14.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.4% 37.7μg	61% 73.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Banana Pepper	Jalapeno Peppers	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	41.5% 0.37mg	20.3% 0.18mg	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	23% 1.83mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	17.3% 0.4mg	16.7% 0.38mg	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	18% 127mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	29% 984mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	9.85% 364g	9.84% 364g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Banana Pepper vs Jalapeno Peppers:

• Raw Banana Pepper has 2 times more Vitamin B1 than Raw Jalapeno Peppers.
• While Raw Jalapeno Peppers contain 3.2 times more Vitamin A, 1.3 times more Vitamin B2, 1.4 times more Vitamin C, 5.2 times more Vitamin E and 1.9 times more Vitamin K than Raw Banana Pepper.
• Both Raw Banana Pepper and Raw Jalapeno Peppers have similar amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 14 oz.
• Both Raw Banana Pepper as well as Raw Jalapeno Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Banana Pepper vs Jalapeno Peppers:

• Raw Banana Pepper has 2 times more Copper, 1.8 times more Iron, 1.2 times more Phosphorus and 1.8 times more Zinc than Raw Jalapeno Peppers.
• Both Raw Banana Pepper and Raw Jalapeno Peppers have similar amounts of Calcium, Magnesium, Manganese, Potassium and Water per 14 oz.
• Both Raw Banana Pepper as well as Raw Jalapeno Peppers have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Banana Pepper has 3.9 times more Omega 6, 1.2 times more Fiber and 1.8 times more Protein than Raw Jalapeno Peppers.
• While Raw Jalapeno Peppers contain 16.7 times more Omega 3 and 2.1 times more Sugars than Raw Banana Pepper.
• Both Raw Banana Pepper and Raw Jalapeno Peppers have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Raw Banana Pepper as well as Raw Jalapeno Peppers have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.