Comparing Nutrients in 1 pound 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	14.5% 422kcal	4.22% 122kcal	2900kcal per day for Men 19-50 years
Fat	9.9% 9.6g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	4.76% 1.52g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	243% 3.9g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	3.95% 0.67g	6.4% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.4% 78.5g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	39.4% 28.6g	12.2% 8.85g	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	131% 50g	40.6% 15.4g	38g per day for Men 19-50 years
Protein	45.4% 25.4g	13.4% 7.53g	56g per day for Men 19-50 years

Vitamins

	Grape Leaves	Banana Pepper	Recommended Dietary Allowance
Vitamin A	693% 6241μg	8.57% 77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67% 10.7mg	35.2% 5.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	140% 1.8mg	125% 1.6mg	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	94% 376μg	33% 132μg	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	56% 50.3mg	417% 375mg	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	60.5% 9.07mg	21% 3.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	411% 493μg	36% 43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grape Leaves	Banana Pepper	Recommended Dietary Allowance
Calcium	165% 1647mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	209% 1.9mg	47.4% 0.43mg	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	149% 12mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	103% 431mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	563% 13mg	19.7% 0.45mg	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	59% 413mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	36.3% 1234mg	34% 1161mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	27.6% 3.04mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	9% 333g	11.3% 416g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.
• Both Raw Grape Leaves as well as Raw Banana Pepper have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.