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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Freeze-dried Red Sweet Peppers have 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.
• While Raw California Red Kidney Beans contain 1.6 times more Vitamin B5 and 1.7 times more Vitamin B9 than Freeze-dried Red Sweet Peppers.
• Both Freeze-dried Red Sweet Peppers as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Freeze-dried Red Sweet Peppers have 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.
• While Raw California Red Kidney Beans contain 1.5 times more Calcium than Freeze-dried Red Sweet Peppers.
• Both Freeze-dried Red Sweet Peppers and Raw California Red Kidney Beans have similar amounts of Iron, Magnesium, Phosphorus, Selenium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Freeze-dried Red Sweet Peppers have 12 times more Fat, 12.4 times more Saturated Fat, 1.7 times more Omega 3 and 27.1 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.4 times more Protein than Freeze-dried Red Sweet Peppers.
• Both Freeze-dried Red Sweet Peppers and Raw California Red Kidney Beans have similar amounts of Energy, Carbohydrate and Fiber per 14 oz.
• Both Freeze-dried Red Sweet Peppers as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.