Comparing Nutrients in 14 ounces California Red Kidney Beans VS Cooked Chopped Frozen Red Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cooked Chopped Frozen Red Sweet Peppers	20%	9%	71%

Macro Nutrients

	California Red Kidney Beans	Cooked Chopped Frozen Red Sweet Peppers	Recommended Dietary Allowance
Energy	45% 1310kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	10% 13g	130g per day for Men 19-50 years
Sugars	NA	15.7% 11.4g	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	173% 97g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cooked Chopped Frozen Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	42.3% 381μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	1.83% 0.091mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	33% 0.43mg	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	9.92% 39.7μg	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	182% 164mg	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	28.6% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.2% 13.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cooked Chopped Frozen Red Sweet Peppers	Recommended Dietary Allowance
Calcium	77.4% 774mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	19.4% 0.17mg	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	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	16.7% 0.38mg	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	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	8.4% 286mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	10% 376g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 10.4 times more Vitamin B1, 7.1 times more Vitamin B2, 1.9 times more Vitamin B3, 33.9 times more Vitamin B5, 3.7 times more Vitamin B6 and 39.4 times more Vitamin B9 than Boiled Chopped Frozen Red Sweet Peppers.
• While Boiled Chopped Frozen Red Sweet Peppers contain more Vitamin A and 9.2 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Boiled Chopped Frozen Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Cooked Chopped Frozen Red Sweet Peppers:

• Raw California Red Kidney Beans have 24.4 times more Calcium, 25 times more Copper, 18 times more Iron, 22.9 times more Magnesium, 10.3 times more Manganese, 31.2 times more Phosphorus, 20.7 times more Potassium, 16 times more Selenium and 51 times more Zinc than Boiled Chopped Frozen Red Sweet Peppers.
• While Boiled Chopped Frozen Red Sweet Peppers contain 8.1 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• Raw California Red Kidney Beans have 20.6 times more Energy, 9.3 times more Omega 3, 18.1 times more Carbohydrate, 31.1 times more Fiber and 25.7 times more Protein than Boiled Chopped Frozen Red Sweet Peppers.
• Both Raw California Red Kidney Beans as well as Boiled Chopped Frozen Red Sweet Peppers have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.