Comparing Nutrients in 7 ounces Serrano Peppers VS In Pod Fava Beans

Macros Ratio

	Protein	Fat	Carbs
Serrano Peppers	18%	10%	72%
In Pod Fava Beans	29%	6%	65%

Macro Nutrients

	Serrano Peppers	In Pod Fava Beans	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	6.02% 175kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	3.64% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.2% 13.3g	27% 35g	130g per day for Men 19-50 years
Sugars	10.5% 7.6g	25.2% 18.3g	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	19.3% 7.34g	39% 15g	38g per day for Men 19-50 years
Protein	6.17% 3.45g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Serrano Peppers	In Pod Fava Beans	Recommended Dietary Allowance
Vitamin A	10.4% 93μg	3.75% 33.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	44.3% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.05mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.94% 0.4mg	8.93% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	16% 0.21mg	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	11.4% 45.6μg	73.4% 294μg	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	99% 89mg	8.16% 7.34mg	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	9.13% 1.37mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.5% 23.4μg	67.6% 81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Serrano Peppers	In Pod Fava Beans	Recommended Dietary Allowance
Calcium	2.2% 22mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	28.4% 0.26mg	88.6% 0.8mg	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	21.3% 1.7mg	38.4% 3.08mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	15.6% 65.5mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	57% 1.3mg	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	11.3% 79.4mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	18% 605mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	18% 2mg	11mg per day for Men 19-50 years
Water	4.84% 179g	3.9% 144g	3700g per day for Men 19-50 years

Nutrient Comparison: Serrano Peppers VS In Pod Fava Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Serrano Peppers versus 7 oz of In Pod Fava Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Serrano Peppers vs In Pod Fava Beans:

• 7 ounces of Serrano Peppers have 2.8 times more Vitamin A, 4.9 times more Vitamin B6 and 12.1 times more Vitamin C than In Pod Fava Beans.
• While 7 oz of Raw In Pod Fava Beans contain 2.5 times more Vitamin B1, 3.6 times more Vitamin B2, 1.5 times more Vitamin B3, 6.4 times more Vitamin B9, 1.7 times more Vitamin E and 3.5 times more Vitamin K than Raw Serrano Peppers.
• Both Serrano Peppers and In Pod Fava Beans provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of In Pod Fava Beans have insufficient amounts of Vitamin A
• Both Raw Serrano Peppers as well as Raw In Pod Fava Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Serrano Peppers vs In Pod Fava Beans:

• 7 ounces of Serrano Peppers have 1.2 times more Water than In Pod Fava Beans.
• While 7 oz of Raw In Pod Fava Beans contain 3.4 times more Calcium, 3.1 times more Copper, 1.8 times more Iron, 1.5 times more Magnesium, 3.5 times more Manganese, 3.2 times more Phosphorus and 3.8 times more Zinc than Raw Serrano Peppers.
• Both Serrano Peppers and In Pod Fava Beans contain similar levels of Potassium per seven ounces.
• 7 ounces of Serrano Peppers lack sufficient amounts of Calcium
• Both Raw Serrano Peppers as well as Raw In Pod Fava Beans lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw In Pod Fava Beans contain 2.8 times more Energy, 2.6 times more Carbohydrate, 2.4 times more Sugars, 2 times more Fiber and 4.6 times more Protein than Raw Serrano Peppers.
• 7 ounces of Serrano Peppers provide inadequate amounts of Energy
• Both Raw Serrano Peppers as well as Raw In Pod Fava Beans provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.