Comparing Nutrients in 500 calories Banana Pepper VS Jalapeno Peppers

Weight per 500 calories

• Banana Pepper: 1852g
• Jalapeno Peppers: 1724g

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

Which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.6% 8.33g	6.58% 6.38g	97g per day for Men 19-50 years
Saturated Fat	2.78% 0.89g	4.96% 1.6g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	54% 0.86g	1.6g per day for Men 19-50 years
Omega 6	26% 4.44g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.2% 99g	86.2% 112g	130g per day for Men 19-50 years
Sugars	50% 36g	98% 71g	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	62.5% 45.3g	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	% 25.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	166% 63g	127% 48.3g	38g per day for Men 19-50 years
Protein	55% 30.7g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Banana Pepper	Jalapeno Peppers	Recommended Dietary Allowance
Vitamin A	35% 315μg	103% 931μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	138% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	109% 5.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	509% 6.6mg	556% 7.22mg	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	134% 537μg	116% 466μg	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	1702% 1531mg	2272% 2045mg	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	85% 12.8mg	411% 61.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	147% 176μg	266% 319μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Banana Pepper	Jalapeno Peppers	Recommended Dietary Allowance
Calcium	26% 259mg	20.7% 207mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	88% 0.79mg	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	106% 8.5mg	54% 4.3mg	8mg per day for Men 19-50 years
Magnesium	75% 315mg	61.6% 259mg	420mg per day for Men 19-50 years
Manganese	80.5% 1.85mg	72.7% 1.67mg	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	84.7% 593mg	64% 448mg	700mg per day for Men 19-50 years
Potassium	139% 4741mg	126% 4276mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	12.5% 6.9μg	55μg per day for Men 19-50 years
Sodium	16% 241mg	3.45% 51.7mg	1500mg per day for Men 19-50 years
Zinc	42% 4.63mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	46% 1700g	42.7% 1581g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.
• Both Raw Banana Pepper as well as Raw Jalapeno Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 kcal.

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