Comparing Nutrients in 300 calories Banana Pepper VS Serrano Peppers

Weight per 300 calories

• Banana Pepper: 1111g
• Serrano Peppers: 938g

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 Serrano Peppers?

Macros Ratio

	Protein	Fat	Carbs
Banana Pepper	21%	13%	66%
Serrano Peppers	18%	10%	72%

Macro Nutrients

	Banana Pepper	Serrano Peppers	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	4.25% 4.13g	97g per day for Men 19-50 years
Saturated Fat	1.67% 0.53g	1.73% 0.55g	32g per day for Men 19-50 years
Omega 3	2.1% 0.033g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	15.7% 2.67g	12% 2.03g	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	48.3% 63g	130g per day for Men 19-50 years
Sugars	30% 21.7g	49.5% 36g	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	91% 34.7g	38g per day for Men 19-50 years
Protein	33% 18.4g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Banana Pepper	Serrano Peppers	Recommended Dietary Allowance
Vitamin A	21% 189μg	49% 441μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	42% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	58.4% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86.3% 14mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.94mg	37.5% 1.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	364% 4.73mg	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	54% 216μg	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	468% 421mg	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	43% 6.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	88% 106μg	92% 111μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Banana Pepper	Serrano Peppers	Recommended Dietary Allowance
Calcium	15.6% 156mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	134% 1.2mg	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	101% 8.06mg	8mg per day for Men 19-50 years
Magnesium	45% 189mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	76.2% 1.75mg	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	53.6% 375mg	700mg per day for Men 19-50 years
Potassium	83.7% 2844mg	84% 2859mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	6.8% 3.75μg	55μg per day for Men 19-50 years
Sodium	9.63% 144mg	6.25% 94mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.78mg	22% 2.44mg	11mg per day for Men 19-50 years
Water	27.6% 1020g	23% 846g	3700g per day for Men 19-50 years

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

• Raw Banana Pepper has 1.8 times more Vitamin B1, 1.6 times more Vitamin B5, 1.5 times more Vitamin B9 and 2.2 times more Vitamin C than Raw Serrano Peppers.
• While Raw Serrano Peppers contain 2.3 times more Vitamin A and 1.3 times more Vitamin B2 than Raw Banana Pepper.
• Both Raw Banana Pepper and Raw Serrano Peppers have similar amounts of Vitamin B3, Vitamin B6, Vitamin E and Vitamin K per 300 kcal.
• Both Raw Banana Pepper as well as Raw Serrano Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Raw Banana Pepper has 1.5 times more Calcium, 1.5 times more Sodium and 1.2 times more Water than Raw Serrano Peppers.
• While Raw Serrano Peppers contain 1.6 times more Iron and 1.6 times more Manganese than Raw Banana Pepper.
• Both Raw Banana Pepper and Raw Serrano Peppers have similar amounts of Copper, Magnesium, Phosphorus, Potassium, Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Banana Pepper has 1.2 times more Fat and 1.3 times more Omega 6 than Raw Serrano Peppers.
• While Raw Serrano Peppers contain 1.7 times more Omega 3 and 1.7 times more Sugars than Raw Banana Pepper.
• Both Raw Banana Pepper and Raw Serrano Peppers have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Raw Banana Pepper as well as Raw Serrano Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.