Comparing Nutrients in 500 calories Grape Leaves VS Banana Pepper

Weight per 500 calories

• Grape Leaves: 538g
• Banana Pepper: 1852g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.8% 11.4g	8.6% 8.33g	97g per day for Men 19-50 years
Saturated Fat	5.65% 1.8g	2.78% 0.89g	32g per day for Men 19-50 years
Omega 3	288% 4.6g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	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	71.6% 93g	76.2% 99g	130g per day for Men 19-50 years
Sugars	46.7% 34g	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	156% 59g	166% 63g	38g per day for Men 19-50 years
Protein	53.8% 30g	55% 30.7g	56g per day for Men 19-50 years

Vitamins

	Grape Leaves	Banana Pepper	Recommended Dietary Allowance
Vitamin A	822% 7398μg	35% 315μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	146% 1.9mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79.4% 12.7mg	144% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.15mg	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	112% 446μg	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	66.3% 59.7mg	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	71.7% 10.8mg	85% 12.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	487% 584μg	147% 176μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grape Leaves	Banana Pepper	Recommended Dietary Allowance
Calcium	195% 1952mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	248% 2.23mg	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	177% 14mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	122% 511mg	75% 315mg	420mg per day for Men 19-50 years
Manganese	667% 15.3mg	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	70% 489mg	84.7% 593mg	700mg per day for Men 19-50 years
Potassium	43% 1462mg	139% 4741mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.84μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	3.23% 48.4mg	16% 241mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	42% 4.63mg	11mg per day for Men 19-50 years
Water	10.7% 394g	46% 1700g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.
• Both Raw 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 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Raw Grape Leaves as well as Raw Banana Pepper have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.