Comparing Nutrients in 1 kilogram Grape Leaves VS Banana Pepper

Macros Ratio

	Protein	Fat	Carbs
Grape Leaves	20%	17%	63%
Banana Pepper	21%	13%	66%

Macro Nutrients

	Grape Leaves	Banana Pepper	Recommended Dietary Allowance
Energy	32% 930kcal	9.3% 270kcal	2900kcal per day for Men 19-50 years
Fat	22% 21g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.36g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	535% 8.56g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	8.7% 1.48g	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	41% 53.5g	130g per day for Men 19-50 years
Sugars	87% 63g	27% 19.5g	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	289% 110g	89.5% 34g	38g per day for Men 19-50 years
Protein	100% 56g	29.6% 16.6g	56g per day for Men 19-50 years

Vitamins

	Grape Leaves	Banana Pepper	Recommended Dietary Allowance
Vitamin A	1529% 13760μg	19% 170μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	67.5% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	272% 3.54mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	148% 23.6mg	77.6% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.2% 2.3mg	53% 2.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	308% 4mg	275% 3.57mg	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	208% 830μg	72.5% 290μg	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	123% 111mg	919% 827mg	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	133% 20mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	905% 1086μg	79% 95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grape Leaves	Banana Pepper	Recommended Dietary Allowance
Calcium	363% 3630mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	461% 4.15mg	104% 0.94mg	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	329% 26.3mg	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	226% 950mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	1241% 28.6mg	43.5% 1mg	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	130% 910mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	80% 2720mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	20% 733g	25% 918g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Grape Leaves vs Banana Pepper:

• Raw Grape Leaves have 80.9 times more Vitamin A, 6.6 times more Vitamin B2, 1.9 times more Vitamin B3, 2.9 times more Vitamin B9, 2.9 times more Vitamin E and 11.4 times more Vitamin K than Raw Banana Pepper.
• While Raw Banana Pepper contains 2 times more Vitamin B1 and 7.5 times more Vitamin C than Raw Grape Leaves.
• Both Raw Grape Leaves and Raw Banana Pepper have similar amounts of Vitamin B5 and Vitamin B6 per 1 kg.
• Both Raw Grape Leaves as well as Raw Banana Pepper have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Grape Leaves vs Banana Pepper:

• Raw Grape Leaves have 25.9 times more Calcium, 4.4 times more Copper, 5.7 times more Iron, 5.6 times more Magnesium, 28.6 times more Manganese, 2.8 times more Phosphorus, 3 times more Selenium and 2.7 times more Zinc than Raw Banana Pepper.
• While Raw Banana Pepper contains 1.3 times more Water than Raw Grape Leaves.
• Both Raw Grape Leaves and Raw Banana Pepper have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Grape Leaves have 3.4 times more Energy, 4.7 times more Fat, 7 times more Saturated Fat, 285.3 times more Omega 3, 3.2 times more Carbohydrate, 3.2 times more Sugars, 3.2 times more Fiber and 3.4 times more Protein than Raw Banana Pepper.
• While Raw Banana Pepper contains 1.6 times more Omega 6 than Raw Grape Leaves.
• Both Raw Grape Leaves as well as Raw Banana Pepper have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.