Comparing Nutrients in 1 pound Banana Pepper VS Canned Green Chili Peppers

Macros Ratio

	Protein	Fat	Carbs
Banana Pepper	21%	13%	66%
Canned Green Chili Peppers	12%	10%	78%

Macro Nutrients

	Banana Pepper	Canned Green Chili Peppers	Recommended Dietary Allowance
Energy	4.22% 122kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	6.4% 1.1g	3.87% 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	16% 21g	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	20.3% 7.7g	38g per day for Men 19-50 years
Protein	13.4% 7.53g	5.83% 3.27g	56g per day for Men 19-50 years

Vitamins

	Banana Pepper	Canned Green Chili Peppers	Recommended Dietary Allowance
Vitamin A	8.57% 77μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.6% 0.37mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.2% 5.63mg	17.8% 2.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	7.62% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	125% 1.6mg	42% 0.54mg	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	61.2% 245μg	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	172% 155mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Banana Pepper	Canned Green Chili Peppers	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	NA	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	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	NA	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	7.13% 50mg	700mg per day for Men 19-50 years
Potassium	34% 1161mg	15% 513mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	120% 1801mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	11.3% 416g	11.4% 423g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Banana Pepper vs Canned Green Chili Peppers:

• Raw Banana Pepper has 2.8 times more Vitamin A, 8.1 times more Vitamin B1, 1.8 times more Vitamin B2, 2 times more Vitamin B3, 3.2 times more Vitamin B5, 3 times more Vitamin B6 and 2.4 times more Vitamin C than Canned Green Chili Peppers.
• While Canned Green Chili Peppers contain 1.9 times more Vitamin B9 than Raw Banana Pepper.
• Both Raw Banana Pepper as well as Canned Green Chili Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Banana Pepper vs Canned Green Chili Peppers:

• Raw Banana Pepper has 4.3 times more Magnesium, 2.9 times more Phosphorus, 2.3 times more Potassium and 2.8 times more Zinc than Canned Green Chili Peppers.
• While Canned Green Chili Peppers contain 2.6 times more Calcium, 2.9 times more Iron and 30.5 times more Sodium than Raw Banana Pepper.
• Both Raw Banana Pepper and Canned Green Chili Peppers have similar amounts of Water per 1 lb.
• Both Raw Banana Pepper as well as Canned Green Chili Peppers have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Banana Pepper has 1.7 times more Omega 6, 2 times more Fiber and 2.3 times more Protein than Canned Green Chili Peppers.
• Both Raw Banana Pepper and Canned Green Chili Peppers have similar amounts of Carbohydrate per 1 lb.
• Both Raw Banana Pepper as well as Canned Green Chili Peppers have insufficient amounts of Energy, Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.