Comparing Nutrients in 100 grams Banana Pepper VS Canned Green Chili Peppers

Macros Ratio

	Protein	Fat	Carbs
Banana Pepper	21%	13%	66%
Canned Green Chili Peppers	12%	10%	78%

Macro Nutrients

	Banana Pepper	Canned Green Chili Peppers	Recommended Dietary Allowance
Energy	0.93% 27kcal	0.72% 21kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.45g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.088% 0.028g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	0.38% 0.006g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	3.54% 4.6g	130g per day for Men 19-50 years
Sugars	2.7% 1.95g	NA	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	8.95% 3.4g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	2.96% 1.66g	1.3% 0.72g	56g per day for Men 19-50 years

Vitamins

	Banana Pepper	Canned Green Chili Peppers	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.75% 0.081mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.15% 0.054mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.76% 1.24mg	3.9% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.3% 0.27mg	1.7% 0.084mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	9.23% 0.12mg	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	7.25% 29μg	13.5% 54μg	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	92% 82.7mg	38% 34.2mg	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	4.6% 0.69mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.9% 9.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Banana Pepper	Canned Green Chili Peppers	Recommended Dietary Allowance
Calcium	1.4% 14mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.094mg	NA	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	5.75% 0.46mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	0.95% 4mg	420mg per day for Men 19-50 years
Manganese	4.35% 0.1mg	NA	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	4.57% 32mg	1.57% 11mg	700mg per day for Men 19-50 years
Potassium	7.53% 256mg	3.32% 113mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	26.5% 397mg	1500mg per day for Men 19-50 years
Zinc	2.27% 0.25mg	0.82% 0.09mg	11mg per day for Men 19-50 years
Water	2.5% 92g	2.52% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Banana Pepper vs Canned Green Chili Peppers:

• Raw Banana Pepper has 2.8 times more Vitamin A, 8.1 times more Vitamin B1, 1.8 times more Vitamin B2, 2 times more Vitamin B3, 3.2 times more Vitamin B5, 3 times more Vitamin B6 and 2.4 times more Vitamin C than Canned Green Chili Peppers.
• While Canned Green Chili Peppers contain 1.9 times more Vitamin B9 than Raw Banana Pepper.
• Both Raw Banana Pepper as well as Canned Green Chili Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Banana Pepper vs Canned Green Chili Peppers:

• Raw Banana Pepper has 4.3 times more Magnesium, 2.9 times more Phosphorus, 2.3 times more Potassium and 2.8 times more Zinc than Canned Green Chili Peppers.
• While Canned Green Chili Peppers contain 2.6 times more Calcium, 2.9 times more Iron and 30.5 times more Sodium than Raw Banana Pepper.
• Both Raw Banana Pepper and Canned Green Chili Peppers have similar amounts of Water per 100 g.
• Both Raw Banana Pepper as well as Canned Green Chili Peppers have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Banana Pepper has 1.7 times more Omega 6, 2 times more Fiber and 2.3 times more Protein than Canned Green Chili Peppers.
• Both Raw Banana Pepper and Canned Green Chili Peppers have similar amounts of Carbohydrate per 100 g.
• Both Raw Banana Pepper as well as Canned Green Chili Peppers have insufficient amounts of Energy, Fat, Omega 3, Cholesterol, Glucose and Sucrose in 100 g.