Comparing Nutrients in 7 ounces Canned Grape Leaves VS Banana Pepper

Macros Ratio

	Protein	Fat	Carbs
Canned Grape Leaves	21%	22%	57%
Banana Pepper	21%	13%	66%

Macro Nutrients

	Canned Grape Leaves	Banana Pepper	Recommended Dietary Allowance
Energy	4.72% 137kcal	1.85% 53.6kcal	2900kcal per day for Men 19-50 years
Fat	4.03% 3.9g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	1.93% 0.62g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	105% 1.67g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	2.8% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.2g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	NA	5.34% 3.87g	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	51.7% 19.6g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	15% 8.47g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Canned Grape Leaves	Banana Pepper	Recommended Dietary Allowance
Vitamin A	58% 522μg	3.75% 33.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.6% 0.72mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56% 8.94mg	15.4% 2.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.47mg	10.5% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	54.5% 0.71mg	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	38.7% 155μg	14.4% 57.5μg	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	25% 22.4mg	182% 164mg	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	23.7% 3.55mg	9.13% 1.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	161% 193μg	15.7% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Grape Leaves	Banana Pepper	Recommended Dietary Allowance
Calcium	57.4% 574mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	20.7% 0.19mg	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	74% 5.9mg	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	8.63% 0.2mg	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	9.64% 67.5mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	1.7% 57.5mg	15% 508mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	377% 5662mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	4.1% 151g	4.92% 182g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Grape Leaves vs Banana Pepper:

• Canned Grape Leaves have 15.5 times more Vitamin A, 6.7 times more Vitamin B2, 3.6 times more Vitamin B3, 16.1 times more Vitamin B5, 2.7 times more Vitamin B9, 2.6 times more Vitamin E and 10.2 times more Vitamin K than Raw Banana Pepper.
• While Raw Banana Pepper contains 1.3 times more Vitamin B1, 2.6 times more Vitamin B6 and 7.3 times more Vitamin C than Canned Grape Leaves.
• Both Canned Grape Leaves as well as Raw Banana Pepper have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Grape Leaves vs Banana Pepper:

• Canned Grape Leaves have 20.6 times more Calcium, 19.6 times more Copper, 6.5 times more Iron, 2.9 times more Manganese, 3 times more Selenium, 219.5 times more Sodium and 1.6 times more Zinc than Raw Banana Pepper.
• While Raw Banana Pepper contains 8.8 times more Potassium than Canned Grape Leaves.
• Both Canned Grape Leaves and Raw Banana Pepper have similar amounts of Magnesium, Phosphorus and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Grape Leaves have 2.6 times more Energy, 4.4 times more Fat, 281 times more Omega 3, 2.2 times more Carbohydrate, 2.9 times more Fiber and 2.6 times more Protein than Raw Banana Pepper.
• While Raw Banana Pepper contains 1.6 times more Omega 6 than Canned Grape Leaves.
• Both Canned Grape Leaves as well as Raw Banana Pepper have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.