Comparing Nutrients in 500 calories Banana Pepper VS Serrano Peppers

Weight per 500 calories

• Banana Pepper: 1852g
• Serrano Peppers: 1563g

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 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.6% 8.33g	7.1% 6.88g	97g per day for Men 19-50 years
Saturated Fat	2.78% 0.89g	2.9% 0.92g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	5.86% 0.094g	1.6g per day for Men 19-50 years
Omega 6	26% 4.44g	20% 3.38g	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	80.5% 105g	130g per day for Men 19-50 years
Sugars	50% 36g	82.5% 60g	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	166% 63g	152% 58g	38g per day for Men 19-50 years
Protein	55% 30.7g	48.5% 27g	56g per day for Men 19-50 years

Vitamins

	Banana Pepper	Serrano Peppers	Recommended Dietary Allowance
Vitamin A	35% 315μg	81.6% 734μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	70.3% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	97% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	150% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	62.5% 3.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	509% 6.6mg	607% 7.9mg	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	90% 359μg	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	780% 702mg	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	72% 10.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	147% 176μg	154% 184μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Banana Pepper	Serrano Peppers	Recommended Dietary Allowance
Calcium	26% 259mg	17% 172mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	224% 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	106% 8.5mg	168% 13.4mg	8mg per day for Men 19-50 years
Magnesium	75% 315mg	82% 344mg	420mg per day for Men 19-50 years
Manganese	80.5% 1.85mg	127% 2.92mg	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	89.3% 625mg	700mg per day for Men 19-50 years
Potassium	139% 4741mg	140% 4766mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	11.4% 6.25μg	55μg per day for Men 19-50 years
Sodium	16% 241mg	10.4% 156mg	1500mg per day for Men 19-50 years
Zinc	42% 4.63mg	37% 4.06mg	11mg per day for Men 19-50 years
Water	46% 1700g	38% 1410g	3700g per day for Men 19-50 years

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

Comparing minerals per 500 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 500 kcal.

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