Comparing Nutrients in 100 calories Banana Pepper VS Serrano Peppers

Weight per 100 calories

• Banana Pepper: 370g
• Serrano Peppers: 313g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 100 calories - Banana Pepper or Serrano Peppers?

Macros Ratio

	Protein	Fat	Carbs
Banana Pepper	21%	13%	66%
Serrano Peppers	18%	10%	72%

Macro Nutrients

	Banana Pepper	Serrano Peppers	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.67g	1.4% 1.38g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.58% 0.18g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	1.17% 0.019g	1.6g per day for Men 19-50 years
Omega 6	5.23% 0.89g	3.97% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.2% 20g	16% 21g	130g per day for Men 19-50 years
Sugars	9.96% 7.22g	16.5% 12g	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	33% 12.6g	30.4% 11.6g	38g per day for Men 19-50 years
Protein	11% 6.15g	9.7% 5.44g	56g per day for Men 19-50 years

Vitamins

	Banana Pepper	Serrano Peppers	Recommended Dietary Allowance
Vitamin A	7% 63μg	16.3% 147μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.8% 4.6mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.32mg	121% 1.58mg	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	27% 107μg	18% 72μg	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	340% 306mg	156% 140mg	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	17% 2.56mg	14.4% 2.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.3% 35μg	30.7% 37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Banana Pepper	Serrano Peppers	Recommended Dietary Allowance
Calcium	5.2% 52mg	3.44% 34.4mg	1000mg per day for Men 19-50 years
Copper	38.7% 0.35mg	44.8% 0.4mg	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	33.6% 2.7mg	8mg per day for Men 19-50 years
Magnesium	15% 63mg	16.4% 68.8mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	25.4% 0.58mg	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	17% 119mg	18% 125mg	700mg per day for Men 19-50 years
Potassium	28% 948mg	28% 953mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	2.27% 1.25μg	55μg per day for Men 19-50 years
Sodium	3.2% 48mg	2.1% 31.3mg	1500mg per day for Men 19-50 years
Zinc	8.4% 0.93mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	9.2% 340g	7.62% 282g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Banana Pepper vs Serrano Peppers:

• Raw Banana Pepper has 1.8 times more Vitamin B1, 1.6 times more Vitamin B5, 1.5 times more Vitamin B9 and 2.2 times more Vitamin C than Raw Serrano Peppers.
• While Raw Serrano Peppers contain 2.3 times more Vitamin A and 1.3 times more Vitamin B2 than Raw Banana Pepper.
• Both Raw Banana Pepper and Raw Serrano Peppers have similar amounts of Vitamin B3, Vitamin B6, Vitamin E and Vitamin K per 100 kcal.
• Both Raw Banana Pepper as well as Raw Serrano Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Banana Pepper vs Serrano Peppers:

• Raw Banana Pepper has 1.5 times more Calcium, 1.5 times more Sodium and 1.2 times more Water than Raw Serrano Peppers.
• While Raw Serrano Peppers contain 1.6 times more Iron and 1.6 times more Manganese than Raw Banana Pepper.
• Both Raw Banana Pepper and Raw Serrano Peppers have similar amounts of Copper, Magnesium, Phosphorus, Potassium, Selenium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Banana Pepper has 1.2 times more Fat and 1.3 times more Omega 6 than Raw Serrano Peppers.
• While Raw Serrano Peppers contain 1.7 times more Omega 3 and 1.7 times more Sugars than Raw Banana Pepper.
• Both Raw Banana Pepper and Raw Serrano Peppers have similar amounts of Energy, Carbohydrate, Fiber and Protein per 100 kcal.
• Both Raw Banana Pepper as well as Raw Serrano Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.