Comparing Nutrients in 14 ounces Banana Pepper VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Banana Pepper	21%	13%	66%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Banana Pepper	California Red Kidney Beans	Recommended Dietary Allowance
Energy	3.7% 107kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	5.6% 0.95g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	183% 237g	130g per day for Men 19-50 years
Sugars	10.7% 7.74g	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	35.5% 13.5g	260% 99g	38g per day for Men 19-50 years
Protein	11.8% 6.6g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Banana Pepper	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	7.5% 67.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.21mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.93mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.4mg	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	28.8% 115μg	391% 1564μg	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	365% 328mg	20% 18mg	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	18.3% 2.74mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.4% 37.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Banana Pepper	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	41.5% 0.37mg	485% 4.37mg	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	23% 1.83mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	17.3% 0.4mg	173% 3.97mg	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	18% 127mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	92% 10mg	11mg per day for Men 19-50 years
Water	9.85% 364g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Banana Pepper VS California Red Kidney Beans per 14 oz

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

Lets compare vitamin content per 14 ounces of Banana Pepper vs California Red Kidney Beans:

• 14 ounces of Banana Pepper have 18.4 times more Vitamin C than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 6.5 times more Vitamin B1, 4.1 times more Vitamin B2, 1.7 times more Vitamin B3, 2.9 times more Vitamin B5 and 13.6 times more Vitamin B9 than Raw Banana Pepper.
• Both Banana Pepper and California Red Kidney Beans provide similar amounts of Vitamin B6 per 14 ounces.
• Both Raw Banana Pepper as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Banana Pepper vs California Red Kidney Beans:

• 14 ounces of Banana Pepper have 7.8 times more Water than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 13.9 times more Calcium, 11.7 times more Copper, 20.3 times more Iron, 9.4 times more Magnesium, 10 times more Manganese, 12.7 times more Phosphorus, 5.8 times more Potassium, 10.7 times more Selenium and 10.2 times more Zinc than Raw Banana Pepper.
• 14 ounces of Banana Pepper lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw California Red Kidney Beans contain 12.2 times more Energy, 28 times more Omega 3, 11.2 times more Carbohydrate, 7.3 times more Fiber and 14.7 times more Protein than Raw Banana Pepper.
• 14 ounces of Banana Pepper provide inadequate amounts of Energy and Omega 3
• Both Raw Banana Pepper as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.