Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Sauteed Green Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Sauteed Green Sweet Peppers	2%	84%	14%

Macro Nutrients

	Boiled Kidney Beans	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Energy	17.4% 504kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	48.5% 47g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	191% 3.06g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	120% 20.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	13% 16.7g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	12% 8.6g	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	5.9% 4.3g	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	% 4.33g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	67% 25.4g	19% 7.14g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	5.53% 3.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.17% 55.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	60% 0.78mg	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	129% 516μg	2% 7.94μg	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	5.3% 4.76mg	781% 703mg	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	0.79% 0.12mg	37% 5.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	70.4% 84.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Calcium	14% 139mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	7.5% 0.067mg	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	110% 8.8mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	10.7% 0.25mg	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	78.2% 548mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	15.6% 532mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	7.2% 266g	8.87% 328g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Sauteed Green Sweet Peppers:

• Boiled All Types Kidney Beans have 3.8 times more Vitamin B1, 1.2 times more Vitamin B2, 2 times more Vitamin B5 and 65 times more Vitamin B9 than Sauteed Green Sweet Peppers.
• While Sauteed Green Sweet Peppers contain more Vitamin A, 1.6 times more Vitamin B6, 147.5 times more Vitamin C, 46.7 times more Vitamin E and 2.5 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Sauteed Green Sweet Peppers have similar amounts of Vitamin B3 per 14 oz.
• Both Boiled All Types Kidney Beans as well as Sauteed Green Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Sauteed Green Sweet Peppers:

• Boiled All Types Kidney Beans have 4.4 times more Calcium, 12.7 times more Copper, 7.4 times more Iron, 5.3 times more Magnesium, 6.9 times more Manganese, 9.2 times more Phosphorus, 3 times more Potassium, 1.8 times more Selenium and 16.7 times more Zinc than Sauteed Green Sweet Peppers.
• While Sauteed Green Sweet Peppers contain 17 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Sauteed Green Sweet Peppers have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have 5.4 times more Carbohydrate, 3.6 times more Fiber and 11.1 times more Protein than Sauteed Green Sweet Peppers.
• While Sauteed Green Sweet Peppers contain 23.7 times more Fat, 21.8 times more Saturated Fat, 4.5 times more Omega 3, 47.5 times more Omega 6 and 6.8 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Sauteed Green Sweet Peppers have similar amounts of Energy per 14 oz.
• Both Boiled All Types Kidney Beans as well as Sauteed Green Sweet Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.