Comparing Nutrients in 5 ounces Banana Pepper VS Canned Green Chili Peppers

Macros Ratio

	Protein	Fat	Carbs
Banana Pepper	21%	13%	66%
Canned Green Chili Peppers	12%	10%	78%

Macro Nutrients

	Banana Pepper	Canned Green Chili Peppers	Recommended Dietary Allowance
Energy	1.3% 38.3kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	0.53% 0.009g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	1.2% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	5% 6.52g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	NA	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	12.7% 4.8g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	4.2% 2.35g	1.82% 1.02g	56g per day for Men 19-50 years

Vitamins

	Banana Pepper	Canned Green Chili Peppers	Recommended Dietary Allowance
Vitamin A	2.68% 24μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.57% 0.11mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.9% 0.077mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.76mg	5.55% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.5% 0.38mg	2.4% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	13% 0.17mg	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	10.3% 41μg	19% 76.5μg	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	130% 117mg	54% 48.5mg	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	6.52% 0.98mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.2% 13.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Banana Pepper	Canned Green Chili Peppers	Recommended Dietary Allowance
Calcium	2% 20mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	NA	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	8.15% 0.65mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	5.74% 24mg	1.35% 5.67mg	420mg per day for Men 19-50 years
Manganese	6.16% 0.14mg	NA	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	6.48% 45.4mg	2.23% 15.6mg	700mg per day for Men 19-50 years
Potassium	10.7% 363mg	4.7% 160mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	37.5% 563mg	1500mg per day for Men 19-50 years
Zinc	3.22% 0.35mg	1.16% 0.13mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.57% 132g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Banana Pepper vs Canned Green Chili Peppers:

• Raw Banana Pepper has 2.8 times more Vitamin A, 8.1 times more Vitamin B1, 1.8 times more Vitamin B2, 2 times more Vitamin B3, 3.2 times more Vitamin B5, 3 times more Vitamin B6 and 2.4 times more Vitamin C than Canned Green Chili Peppers.
• While Canned Green Chili Peppers contain 1.9 times more Vitamin B9 than Raw Banana Pepper.
• Both Raw Banana Pepper as well as Canned Green Chili Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Banana Pepper vs Canned Green Chili Peppers:

• Raw Banana Pepper has 4.3 times more Magnesium, 2.9 times more Phosphorus, 2.3 times more Potassium and 2.8 times more Zinc than Canned Green Chili Peppers.
• While Canned Green Chili Peppers contain 2.6 times more Calcium, 2.9 times more Iron and 30.5 times more Sodium than Raw Banana Pepper.
• Both Raw Banana Pepper and Canned Green Chili Peppers have similar amounts of Water per 5 oz.
• Both Raw Banana Pepper as well as Canned Green Chili Peppers have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Banana Pepper has 1.7 times more Omega 6, 2 times more Fiber and 2.3 times more Protein than Canned Green Chili Peppers.
• Both Raw Banana Pepper and Canned Green Chili Peppers have similar amounts of Carbohydrate per 5 oz.
• Both Raw Banana Pepper as well as Canned Green Chili Peppers have insufficient amounts of Energy, Fat, Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.