Comparing Nutrients in 1 pound Banana Pepper VS Canned Grape Leaves

Macros Ratio

	Protein	Fat	Carbs
Banana Pepper	21%	13%	66%
Canned Grape Leaves	21%	22%	57%

Macro Nutrients

	Banana Pepper	Canned Grape Leaves	Recommended Dietary Allowance
Energy	4.22% 122kcal	10.8% 313kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	9.2% 8.94g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	4.42% 1.4g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	239% 3.82g	1.6g per day for Men 19-50 years
Omega 6	6.4% 1.1g	3.9% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	41% 53g	130g per day for Men 19-50 years
Sugars	12.2% 8.85g	NA	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	40.6% 15.4g	118% 45g	38g per day for Men 19-50 years
Protein	13.4% 7.53g	34.6% 19.4g	56g per day for Men 19-50 years

Vitamins

	Banana Pepper	Canned Grape Leaves	Recommended Dietary Allowance
Vitamin A	8.57% 77μg	133% 1193μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.6% 0.37mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	127% 1.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.2% 5.63mg	128% 20.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	387% 19.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	125% 1.6mg	47.5% 0.62mg	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	33% 132μg	88.5% 354μg	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	417% 375mg	57% 51.3mg	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	21% 3.13mg	54% 8.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43μg	368% 441μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Banana Pepper	Canned Grape Leaves	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	131% 1311mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	928% 8.35mg	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	26% 2.1mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	57% 1.3mg	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	20.7% 145mg	22% 154mg	700mg per day for Men 19-50 years
Potassium	34% 1161mg	3.87% 132mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	863% 12941mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	11.3% 416g	9.33% 345g	3700g per day for Men 19-50 years

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

• Raw Banana Pepper has 1.3 times more Vitamin B1, 2.6 times more Vitamin B6 and 7.3 times more Vitamin C than Canned Grape Leaves.
• While Canned Grape Leaves contain 15.5 times more Vitamin A, 6.7 times more Vitamin B2, 3.6 times more Vitamin B3, 16.1 times more Vitamin B5, 2.7 times more Vitamin B9, 2.6 times more Vitamin E and 10.2 times more Vitamin K than Raw Banana Pepper.
• Both Raw Banana Pepper as well as Canned Grape Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Banana Pepper vs Canned Grape Leaves:

• Raw Banana Pepper has 1.2 times more Magnesium, 8.8 times more Potassium and 1.2 times more Water than Canned Grape Leaves.
• While Canned Grape Leaves contain 20.6 times more Calcium, 19.6 times more Copper, 6.5 times more Iron, 2.9 times more Manganese, 3 times more Selenium, 219.5 times more Sodium and 1.6 times more Zinc than Raw Banana Pepper.
• Both Raw Banana Pepper and Canned Grape Leaves have similar amounts of Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Banana Pepper has 1.6 times more Omega 6 than Canned Grape Leaves.
• While Canned Grape Leaves contain 2.6 times more Energy, 4.4 times more Fat, 281 times more Omega 3, 2.2 times more Carbohydrate, 2.9 times more Fiber and 2.6 times more Protein than Raw Banana Pepper.
• Both Raw Banana Pepper as well as Canned Grape Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.