Comparing Nutrients in 14 ounces Green Sweet Peppers VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Green Sweet Peppers	15%	7%	78%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Green Sweet Peppers	Red Kidney Beans	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	5.32% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.4g	187% 243g	130g per day for Men 19-50 years
Sugars	13% 9.53g	11.5% 8.33g	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	6.13% 4.45g	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	% 4.6g	NA	g per day for Men 19-50 years
Sucrose	% 0.44g	NA	g per day for Men 19-50 years
Fiber	17.8% 6.75g	159% 60.3g	38g per day for Men 19-50 years
Protein	6.1% 3.4g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Green Sweet Peppers	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	7.94% 71.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.55% 0.11mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.86% 0.39mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.4% 0.89mg	121% 1.58mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.92% 39.7μg	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	355% 319mg	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	9.8% 1.47mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.5% 29.4μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Sweet Peppers	Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	308% 2.77mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	0.22% 8.73μg	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	17% 1.35mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	192% 4.4mg	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	11.3% 79.4mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	20.4% 695mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	101% 11mg	11mg per day for Men 19-50 years
Water	10% 373g	1.26% 46.6g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Green Sweet Peppers have more Vitamin A, 17.9 times more Vitamin C, 1.8 times more Vitamin E and 1.3 times more Vitamin K than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 10.7 times more Vitamin B1, 7.7 times more Vitamin B2, 4.4 times more Vitamin B3, 7.9 times more Vitamin B5, 1.8 times more Vitamin B6 and 39.4 times more Vitamin B9 than Raw Green Sweet Peppers.
• 14 ounces of Green Sweet Peppers have insufficient amounts of Vitamin B5
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Green Sweet Peppers as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Green Sweet Peppers have 8 times more Water than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 8.3 times more Calcium, 10.6 times more Copper, 19.7 times more Iron, 13.8 times more Magnesium, 9.1 times more Manganese, 20.3 times more Phosphorus, 7.8 times more Potassium, more Selenium and 21.5 times more Zinc than Raw Green Sweet Peppers.
• 14 ounces of Green Sweet Peppers lack sufficient amounts of Calcium, Selenium and Zinc
• Both Raw Green Sweet Peppers as well as Raw Red Kidney Beans lack sufficient amounts of Fluoride in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Red Kidney Beans contain 16.9 times more Energy, 44.8 times more Omega 3, 13.2 times more Carbohydrate, 8.9 times more Fiber and 26.2 times more Protein than Raw Green Sweet Peppers.
• Both Green Sweet Peppers and Red Kidney Beans offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Green Sweet Peppers provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Green Sweet Peppers as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.