Comparing Nutrients in 7 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	6.36% 185kcal	1.85% 53.6kcal	2900kcal per day for Men 19-50 years
Fat	4.34% 4.2g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	1.73% 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	26.4% 34.4g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	17.2% 12.5g	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	57.4% 22g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	20% 11g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Grape Leaves	Banana Pepper	Recommended Dietary Allowance
Vitamin A	303% 2731μg	3.75% 33.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	15.4% 2.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.17% 0.46mg	10.5% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	41% 165μg	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	24.5% 22mg	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	26.5% 3.97mg	9.13% 1.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	180% 216μg	15.7% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grape Leaves	Banana Pepper	Recommended Dietary Allowance
Calcium	72% 720mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	92% 0.82mg	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	65.2% 5.2mg	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	45% 189mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	246% 5.67mg	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	25.8% 181mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	16% 540mg	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	1.2% 18mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	3.93% 146g	4.92% 182g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.
• Both Raw 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 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.