Comparing Nutrients in 500 calories Canned Grape Leaves VS Banana Pepper

Weight per 500 calories

• Canned Grape Leaves: 725g
• Banana Pepper: 1852g

Canned Grape Leaves have 2.6 times more energy per 100g than Banana Pepper. It has low energy density when compared to other foods. Raw Banana Pepper having very low energy density.

Which food has more nutrients per 500 calories - Canned Grape Leaves or Banana Pepper?

Macros Ratio

	Protein	Fat	Carbs
Canned Grape Leaves	21%	22%	57%
Banana Pepper	21%	13%	66%

Macro Nutrients

	Canned Grape Leaves	Banana Pepper	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	14.7% 14.3g	8.6% 8.33g	97g per day for Men 19-50 years
Saturated Fat	7.07% 2.26g	2.78% 0.89g	32g per day for Men 19-50 years
Omega 3	382% 6.1g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	6.22% 1.06g	26% 4.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.3% 85g	76.2% 99g	130g per day for Men 19-50 years
Sugars	NA	50% 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	189% 71.7g	166% 63g	38g per day for Men 19-50 years
Protein	55.3% 31g	55% 30.7g	56g per day for Men 19-50 years

Vitamins

	Canned Grape Leaves	Banana Pepper	Recommended Dietary Allowance
Vitamin A	212% 1906μg	35% 315μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.6% 0.46mg	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	203% 2.64mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	204% 32.6mg	144% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	619% 31mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	509% 6.6mg	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	141% 565μg	134% 537μg	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	91% 82mg	1702% 1531mg	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	86.5% 13mg	85% 12.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	588% 705μg	147% 176μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Grape Leaves	Banana Pepper	Recommended Dietary Allowance
Calcium	209% 2094mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	1482% 13.3mg	193% 1.74mg	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	270% 21.6mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	24% 101mg	75% 315mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	80.5% 1.85mg	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	35% 246mg	84.7% 593mg	700mg per day for Men 19-50 years
Potassium	6.2% 210mg	139% 4741mg	3400mg per day for Men 19-50 years
Selenium	12% 6.52μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	1378% 20674mg	16% 241mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	42% 4.63mg	11mg per day for Men 19-50 years
Water	15% 551g	46% 1700g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Grape Leaves vs Banana Pepper:

• Canned Grape Leaves have 6.1 times more Vitamin A, 2.6 times more Vitamin B2, 1.4 times more Vitamin B3, 6.3 times more Vitamin B5 and 4 times more Vitamin K than Raw Banana Pepper.
• While Raw Banana Pepper contains 3.2 times more Vitamin B1, 6.7 times more Vitamin B6 and 18.7 times more Vitamin C than Canned Grape Leaves.
• Both Canned Grape Leaves and Raw Banana Pepper have similar amounts of Vitamin B9 and Vitamin E per 500 kcal.
• Both Canned Grape Leaves as well as Raw Banana Pepper have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Grape Leaves vs Banana Pepper:

• Canned Grape Leaves have 8.1 times more Calcium, 7.7 times more Copper, 2.5 times more Iron and 85.9 times more Sodium than Raw Banana Pepper.
• While Raw Banana Pepper contains 3.1 times more Magnesium, 2.4 times more Phosphorus, 22.6 times more Potassium, 1.6 times more Zinc and 3.1 times more Water than Canned Grape Leaves.
• Both Canned Grape Leaves and Raw Banana Pepper have similar amounts of Manganese and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Grape Leaves have 1.7 times more Fat, 2.5 times more Saturated Fat and 110 times more Omega 3 than Raw Banana Pepper.
• While Raw Banana Pepper contains 4.2 times more Omega 6 than Canned Grape Leaves.
• Both Canned Grape Leaves and Raw Banana Pepper have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Canned Grape Leaves as well as Raw Banana Pepper have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.