Comparing Nutrients in 300 calories Banana Pepper VS Jalapeno Peppers

Weight per 300 calories

• Banana Pepper: 1111g
• Jalapeno Peppers: 1035g

Both foods have similar energy densities which is very low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Banana Pepper	21%	13%	66%
Jalapeno Peppers	11%	10%	79%

Macro Nutrients

	Banana Pepper	Jalapeno Peppers	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	3.95% 3.83g	97g per day for Men 19-50 years
Saturated Fat	1.67% 0.53g	2.97% 0.95g	32g per day for Men 19-50 years
Omega 3	2.1% 0.033g	32.3% 0.52g	1.6g per day for Men 19-50 years
Omega 6	15.7% 2.67g	3.77% 0.64g	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	51.7% 67.2g	130g per day for Men 19-50 years
Sugars	30% 21.7g	58.8% 42.6g	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	37.5% 27.2g	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	% 15.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	99% 37.8g	76.2% 29g	38g per day for Men 19-50 years
Protein	33% 18.4g	17% 9.4g	56g per day for Men 19-50 years

Vitamins

	Banana Pepper	Jalapeno Peppers	Recommended Dietary Allowance
Vitamin A	21% 189μg	62% 559μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	55.7% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86.3% 14mg	82.8% 13.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.94mg	65% 3.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	333% 4.33mg	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	70% 279μg	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	1363% 1227mg	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	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	88% 106μg	159% 191μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Banana Pepper	Jalapeno Peppers	Recommended Dietary Allowance
Calcium	15.6% 156mg	12.4% 124mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	53% 0.48mg	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	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	45% 189mg	37% 155mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	43.6% 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	50.8% 356mg	38.4% 269mg	700mg per day for Men 19-50 years
Potassium	83.7% 2844mg	75.5% 2566mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	7.52% 4.14μg	55μg per day for Men 19-50 years
Sodium	9.63% 144mg	2.07% 31mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.78mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	27.6% 1020g	25.6% 949g	3700g per day for Men 19-50 years

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

• Raw Banana Pepper has 2.2 times more Vitamin B1 than Raw Jalapeno Peppers.
• While Raw Jalapeno Peppers contain 3 times more Vitamin A, 1.3 times more Vitamin C, 4.8 times more Vitamin E and 1.8 times more Vitamin K than Raw Banana Pepper.
• Both Raw Banana Pepper and Raw Jalapeno Peppers have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 300 kcal.
• Both Raw Banana Pepper as well as Raw Jalapeno Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Banana Pepper vs Jalapeno Peppers:

• Raw Banana Pepper has 1.3 times more Calcium, 2.2 times more Copper, 2 times more Iron, 1.2 times more Magnesium, 1.3 times more Phosphorus, 4.7 times more Sodium and 1.9 times more Zinc than Raw Jalapeno Peppers.
• Both Raw Banana Pepper and Raw Jalapeno Peppers have similar amounts of Manganese, Potassium, Selenium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Banana Pepper has 1.3 times more Fat, 4.2 times more Omega 6, 1.3 times more Fiber and 2 times more Protein than Raw Jalapeno Peppers.
• While Raw Jalapeno Peppers contain 15.5 times more Omega 3 and 2 times more Sugars than Raw Banana Pepper.
• Both Raw Banana Pepper and Raw Jalapeno Peppers have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Banana Pepper as well as Raw Jalapeno Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.