Comparing Nutrients in 14 ounces California Red Kidney Beans VS Dried Red Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Dried Red Sweet Peppers	19%	7%	74%

Macro Nutrients

	California Red Kidney Beans	Dried Red Sweet Peppers	Recommended Dietary Allowance
Energy	45% 1310kcal	43% 1246kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	5.54% 1.77g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	36% 0.58g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	34% 5.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	210% 273g	130g per day for Men 19-50 years
Sugars	NA	223% 162g	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	260% 99g	222% 84.5g	38g per day for Men 19-50 years
Protein	173% 97g	127% 71g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Dried Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	1704% 15332μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	397% 4.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	366% 4.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	184% 29.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	38.7% 1.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	679% 8.82mg	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	391% 1564μg	227% 909μg	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	20% 18mg	8379% 7541mg	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	NA	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	378% 453μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Dried Red Sweet Peppers	Recommended Dietary Allowance
Calcium	77.4% 774mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	613% 5.5mg	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	464% 37mg	516% 41.3mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	327% 7.53mg	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	230% 1607mg	185% 1298mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	370% 12582mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	26.7% 14.7μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	51% 766mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	87% 9.57mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Dried Red Sweet Peppers per 14 oz

Compare the macro and micronutrient content in 14 oz of California Red Kidney Beans versus 14 oz of Dried Red Sweet Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Dried Red Sweet Peppers:

• 14 ounces of California Red Kidney Beans have 1.6 times more Vitamin B5 and 1.7 times more Vitamin B9 than Dried Red Sweet Peppers.
• While 14 oz of Freeze-dried Red Sweet Peppers contain more Vitamin A, 2.3 times more Vitamin B1, 5.5 times more Vitamin B2, 3.6 times more Vitamin B3, 5.6 times more Vitamin B6 and 422.2 times more Vitamin C than Raw California Red Kidney Beans.
• 14 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw California Red Kidney Beans as well as Freeze-dried Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Dried Red Sweet Peppers:

• 14 ounces of California Red Kidney Beans have 1.5 times more Calcium and 1.2 times more Phosphorus than Dried Red Sweet Peppers.
• While 14 oz of Freeze-dried Red Sweet Peppers contain 1.3 times more Copper, 1.9 times more Manganese, 2.1 times more Potassium and 17.5 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Dried Red Sweet Peppers contain similar levels of Iron, Magnesium, Selenium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 1.4 times more Protein than Dried Red Sweet Peppers.
• While 14 oz of Freeze-dried Red Sweet Peppers contain 12 times more Fat, 1.7 times more Omega 3 and 27.1 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Dried Red Sweet Peppers offer comparable quantities of Energy, Carbohydrate and Fiber per 14 ounces.
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6