Comparing Nutrients in 5 ounces In Pod Fava Beans VS Banana Pepper

Macros Ratio

	Protein	Fat	Carbs
In Pod Fava Beans	29%	6%	65%
Banana Pepper	21%	13%	66%

Macro Nutrients

	In Pod Fava Beans	Banana Pepper	Recommended Dietary Allowance
Energy	4.3% 125kcal	1.3% 38.3kcal	2900kcal per day for Men 19-50 years
Fat	1.07% 1.03g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	2.66% 0.043g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.2% 25g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	18% 13g	3.8% 2.76g	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	28% 10.6g	12.7% 4.8g	38g per day for Men 19-50 years
Protein	20% 11.2g	4.2% 2.35g	56g per day for Men 19-50 years

Vitamins

	In Pod Fava Beans	Banana Pepper	Recommended Dietary Allowance
Vitamin A	2.68% 24μg	2.68% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.7% 0.19mg	9.57% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.6% 0.41mg	5.9% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	11% 1.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.38% 0.32mg	7.5% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	39% 0.51mg	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	52.4% 210μg	10.3% 41μg	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	5.83% 5.24mg	130% 117mg	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	11% 1.64mg	6.52% 0.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48.3% 58μg	11.2% 13.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	In Pod Fava Beans	Banana Pepper	Recommended Dietary Allowance
Calcium	5.24% 52.4mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	15% 0.13mg	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	27.5% 2.2mg	8.15% 0.65mg	8mg per day for Men 19-50 years
Magnesium	11% 46.8mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	40.7% 0.94mg	6.16% 0.14mg	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	26% 183mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	14% 471mg	10.7% 363mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	2.36% 35.4mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	3.22% 0.35mg	11mg per day for Men 19-50 years
Water	2.8% 103g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: In Pod Fava Beans VS Banana Pepper per 5 oz

Compare the macro and micronutrient content in 5 oz of In Pod Fava Beans versus 5 oz of Banana Pepper to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of In Pod Fava Beans vs Banana Pepper:

• 5 ounces of In Pod Fava Beans have 1.6 times more Vitamin B1, 5.4 times more Vitamin B2, 1.8 times more Vitamin B3, 5.1 times more Vitamin B9, 1.7 times more Vitamin E and 4.3 times more Vitamin K than Banana Pepper.
• While 5 oz of Raw Banana Pepper contain 3.4 times more Vitamin B6 and 22.4 times more Vitamin C than Raw In Pod Fava Beans.
• Both In Pod Fava Beans and Banana Pepper provide similar amounts of Vitamin B5 per five ounces.
• Both Raw In Pod Fava Beans as well as Raw Banana Pepper have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for In Pod Fava Beans vs Banana Pepper:

• 5 ounces of In Pod Fava Beans have 2.6 times more Calcium, 4.3 times more Copper, 3.4 times more Iron, 1.9 times more Magnesium, 6.6 times more Manganese, 4 times more Phosphorus, 1.3 times more Potassium and 4 times more Zinc than Banana Pepper.
• While 5 oz of Raw Banana Pepper contain 1.3 times more Water than Raw In Pod Fava Beans.
• 5 ounces of Banana Pepper lack sufficient amounts of Calcium
• Both Raw In Pod Fava Beans as well as Raw Banana Pepper lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of In Pod Fava Beans have 3.3 times more Energy, 3.3 times more Carbohydrate, 4.7 times more Sugars, 2.2 times more Fiber and 4.8 times more Protein than Banana Pepper.
• 5 ounces of Banana Pepper provide inadequate amounts of Energy
• Both Raw In Pod Fava Beans as well as Raw Banana Pepper provide inadequate amounts of Omega 3 and Omega 6 in five ounces.