Comparing Nutrients in 300 calories Banana Pepper VS Dried Ancho Peppers

Weight per 300 calories

• Banana Pepper: 1111g
• Dried Ancho Peppers: 107g

Dried Ancho Peppers have 10.4 times more energy per unit of mass than Raw Banana Pepper, which is high in comparison to other foods. Banana Pepper having very low energy density.

Which food has more nutrients per 300 calories - Banana Pepper or Dried Ancho Peppers?

Macros Ratio

	Protein	Fat	Carbs
Banana Pepper	21%	13%	66%
Dried Ancho Peppers	15%	23%	62%

Macro Nutrients

	Banana Pepper	Dried Ancho Peppers	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	9.03% 8.75g	97g per day for Men 19-50 years
Saturated Fat	1.67% 0.53g	2.74% 0.88g	32g per day for Men 19-50 years
Omega 3	2.1% 0.033g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	15.7% 2.67g	26.8% 4.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.7% 59.4g	42.2% 55g	130g per day for Men 19-50 years
Sugars	30% 21.7g	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	99% 37.8g	60.7% 23g	38g per day for Men 19-50 years
Protein	33% 18.4g	22.6% 12.7g	56g per day for Men 19-50 years

Vitamins

	Banana Pepper	Dried Ancho Peppers	Recommended Dietary Allowance
Vitamin A	21% 189μg	121% 1091μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86.3% 14mg	42.7% 6.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.94mg	42.5% 2.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	290% 3.77mg	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	80.6% 322μg	18.4% 73.7μg	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	1021% 919mg	2.37% 2.14mg	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	51% 7.67mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	88% 106μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Banana Pepper	Dried Ancho Peppers	Recommended Dietary Allowance
Calcium	15.6% 156mg	6.5% 65mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	60.3% 0.54mg	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	64% 5.1mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	45% 189mg	28.7% 121mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	59.4% 1.37mg	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	50.8% 356mg	30.7% 215mg	700mg per day for Men 19-50 years
Potassium	83.7% 2844mg	75.7% 2574mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	5.63% 3.1μg	55μg per day for Men 19-50 years
Sodium	9.63% 144mg	3.06% 46mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.78mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	27.6% 1020g	0.65% 24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Banana Pepper vs Dried Ancho Peppers:

• Raw Banana Pepper has 4.7 times more Vitamin B1, 2 times more Vitamin B3, 1.4 times more Vitamin B5, 4.4 times more Vitamin B9 and 430.3 times more Vitamin C than Dried Ancho Peppers.
• While Dried Ancho Peppers contain 5.8 times more Vitamin A and 4 times more Vitamin B2 than Raw Banana Pepper.
• Both Raw Banana Pepper and Dried Ancho Peppers have similar amounts of Vitamin B6 per 300 kcal.
• Both Raw Banana Pepper as well as Dried Ancho Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Banana Pepper vs Dried Ancho Peppers:

• Raw Banana Pepper has 2.4 times more Calcium, 1.9 times more Copper, 1.6 times more Magnesium, 1.7 times more Phosphorus, 3.1 times more Sodium, 1.8 times more Zinc and 42.2 times more Water than Dried Ancho Peppers.
• While Dried Ancho Peppers contain 2.3 times more Iron than Raw Banana Pepper.
• Both Raw Banana Pepper and Dried Ancho Peppers have similar amounts of Manganese, Potassium and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Banana Pepper has 1.6 times more Fiber and 1.5 times more Protein than Dried Ancho Peppers.
• While Dried Ancho Peppers contain 1.8 times more Fat, 5.3 times more Omega 3 and 1.7 times more Omega 6 than Raw Banana Pepper.
• Both Raw Banana Pepper and Dried Ancho Peppers have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Banana Pepper as well as Dried Ancho Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.