Comparing Nutrients in 100 grams 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	3.2% 93kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.12g	0.46% 0.45g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	53.5% 0.86g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.87% 0.15g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.3% 17.3g	4.1% 5.35g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	2.7% 1.95g	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	29% 11g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	10% 5.6g	2.96% 1.66g	56g per day for Men 19-50 years

Vitamins

	Grape Leaves	Banana Pepper	Recommended Dietary Allowance
Vitamin A	153% 1376μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.33% 0.04mg	6.75% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.2% 0.35mg	4.15% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.8% 2.36mg	7.76% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.62% 0.23mg	5.3% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	27.5% 0.36mg	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	20.8% 83μg	7.25% 29μg	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	12.3% 11mg	92% 82.7mg	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	13.3% 2mg	4.6% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	91% 109μg	7.9% 9.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grape Leaves	Banana Pepper	Recommended Dietary Allowance
Calcium	36.3% 363mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	46% 0.42mg	10.4% 0.094mg	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	33% 2.63mg	5.75% 0.46mg	8mg per day for Men 19-50 years
Magnesium	22.6% 95mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	124% 2.86mg	4.35% 0.1mg	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	13% 91mg	4.57% 32mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	7.53% 256mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	6.1% 0.67mg	2.27% 0.25mg	11mg per day for Men 19-50 years
Water	2% 73.3g	2.5% 92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.
• Both Raw Grape Leaves as well as Raw Banana Pepper have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.