Comparing Nutrients in 5 ounces Grape Leaves VS 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	4.55% 132kcal	1.3% 38.3kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	76% 1.2g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	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% 24.5g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	12.3% 8.93g	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	41% 15.6g	12.7% 4.8g	38g per day for Men 19-50 years
Protein	14% 7.94g	4.2% 2.35g	56g per day for Men 19-50 years

Vitamins

	Grape Leaves	Banana Pepper	Recommended Dietary Allowance
Vitamin A	217% 1950μg	2.68% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.72% 0.057mg	9.57% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.6% 0.5mg	5.9% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.35mg	11% 1.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.55% 0.33mg	7.5% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.6% 0.57mg	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	29.4% 118μg	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	17.5% 15.7mg	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	19% 2.83mg	6.52% 0.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	128% 154μg	11.2% 13.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grape Leaves	Banana Pepper	Recommended Dietary Allowance
Calcium	51.5% 515mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	65.4% 0.59mg	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	46.6% 3.73mg	8.15% 0.65mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	176% 4.05mg	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	18.4% 129mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	11.3% 386mg	10.7% 363mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	8.63% 0.95mg	3.22% 0.35mg	11mg per day for Men 19-50 years
Water	2.8% 104g	3.5% 130g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Grape Leaves vs Banana Pepper:

• Raw Grape Leaves have 80.9 times more Vitamin A, 6.6 times more Vitamin B2, 1.9 times more Vitamin B3, 2.9 times more Vitamin B9, 2.9 times more Vitamin E and 11.4 times more Vitamin K than Raw Banana Pepper.
• While Raw Banana Pepper contains 2 times more Vitamin B1 and 7.5 times more Vitamin C than Raw Grape Leaves.
• Both Raw Grape Leaves and Raw Banana Pepper have similar amounts of Vitamin B5 and Vitamin B6 per 5 oz.
• Both Raw Grape Leaves as well as Raw Banana Pepper have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Grape Leaves vs Banana Pepper:

• Raw Grape Leaves have 25.9 times more Calcium, 4.4 times more Copper, 5.7 times more Iron, 5.6 times more Magnesium, 28.6 times more Manganese, 2.8 times more Phosphorus, 3 times more Selenium and 2.7 times more Zinc than Raw Banana Pepper.
• While Raw Banana Pepper contains 1.3 times more Water than Raw Grape Leaves.
• Both Raw Grape Leaves and Raw Banana Pepper have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Grape Leaves have 3.4 times more Energy, 4.7 times more Fat, 7 times more Saturated Fat, 285.3 times more Omega 3, 3.2 times more Carbohydrate, 3.2 times more Sugars, 3.2 times more Fiber and 3.4 times more Protein than Raw Banana Pepper.
• While Raw Banana Pepper contains 1.6 times more Omega 6 than Raw Grape Leaves.
• Both Raw Grape Leaves as well as Raw Banana Pepper have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.