Comparing Nutrients in 300 calories Grape Leaves VS Banana Pepper

Weight per 300 calories

• Grape Leaves: 323g
• Banana Pepper: 1111g

Grape Leaves have 3.4 times more energy per 100g than Banana Pepper. It has average energy density when compared to other foods. Raw Banana Pepper having very low energy density.

Which food has more nutrients per 300 calories - Grape Leaves or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.05% 6.84g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	1.67% 0.53g	32g per day for Men 19-50 years
Omega 3	173% 2.76g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	15.7% 2.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 56g	45.7% 59.4g	130g per day for Men 19-50 years
Sugars	28% 20.3g	30% 21.7g	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	93% 35.5g	99% 37.8g	38g per day for Men 19-50 years
Protein	32.3% 18g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Grape Leaves	Banana Pepper	Recommended Dietary Allowance
Vitamin A	493% 4439μg	21% 189μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.8% 0.13mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88% 1.14mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.6% 7.6mg	86.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	59% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	305% 3.97mg	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	67% 268μg	80.6% 322μg	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	39.8% 36mg	1021% 919mg	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	43% 6.45mg	51% 7.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	292% 350μg	88% 106μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grape Leaves	Banana Pepper	Recommended Dietary Allowance
Calcium	117% 1171mg	15.6% 156mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	116% 1.04mg	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	106% 8.5mg	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	73% 306mg	45% 189mg	420mg per day for Men 19-50 years
Manganese	400% 9.2mg	48.3% 1.1mg	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	42% 294mg	50.8% 356mg	700mg per day for Men 19-50 years
Potassium	26% 877mg	83.7% 2844mg	3400mg per day for Men 19-50 years
Selenium	5.28% 2.9μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	1.94% 29mg	9.63% 144mg	1500mg per day for Men 19-50 years
Zinc	19.6% 2.16mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	6.4% 237g	27.6% 1020g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Grape Leaves vs Banana Pepper:

• Raw Grape Leaves have 23.5 times more Vitamin A, 1.9 times more Vitamin B2 and 3.3 times more Vitamin K than Raw Banana Pepper.
• While Raw Banana Pepper contains 7 times more Vitamin B1, 1.8 times more Vitamin B3, 4 times more Vitamin B5, 3.1 times more Vitamin B6 and 25.7 times more Vitamin C than Raw Grape Leaves.
• Both Raw Grape Leaves and Raw Banana Pepper have similar amounts of Vitamin B9 and Vitamin E per 300 kcal.
• Both Raw Grape Leaves as well as Raw Banana Pepper have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Grape Leaves vs Banana Pepper:

• Raw Grape Leaves have 7.5 times more Calcium, 1.3 times more Copper, 1.7 times more Iron, 1.6 times more Magnesium and 8.3 times more Manganese than Raw Banana Pepper.
• While Raw Banana Pepper contains 3.2 times more Potassium, 5 times more Sodium, 1.3 times more Zinc and 4.3 times more Water than Raw Grape Leaves.
• Both Raw Grape Leaves and Raw Banana Pepper have similar amounts of Phosphorus and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Grape Leaves have 1.4 times more Fat, 2 times more Saturated Fat and 82.8 times more Omega 3 than Raw Banana Pepper.
• While Raw Banana Pepper contains 5.6 times more Omega 6 than Raw Grape Leaves.
• Both Raw Grape Leaves and Raw Banana Pepper have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 300 kcal.
• Both Raw Grape Leaves as well as Raw Banana Pepper have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.