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

Macros Ratio

	Protein	Fat	Carbs
Dried Red Sweet Peppers	19%	7%	74%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Dried Red Sweet Peppers	Red Kidney Beans	Recommended Dietary Allowance
Energy	43% 1246kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	5.54% 1.77g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	36% 0.58g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	34% 5.8g	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	210% 273g	187% 243g	130g per day for Men 19-50 years
Sugars	223% 162g	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	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	159% 60.3g	38g per day for Men 19-50 years
Protein	127% 71g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Dried Red Sweet Peppers	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	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	366% 4.76mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	184% 29.4mg	52.3% 8.37mg	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	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	378% 453μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Red Sweet Peppers	Red Kidney Beans	Recommended Dietary Allowance
Calcium	53% 532mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	613% 5.5mg	308% 2.77mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	516% 41.3mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	178% 746mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	327% 7.53mg	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	185% 1298mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	370% 12582mg	159% 5394mg	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	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	87% 9.57mg	101% 11mg	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

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

Compare the macro and micronutrient content in 14 oz of Dried Red 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 Dried Red Sweet Peppers vs Red Kidney Beans:

• 14 ounces of Dried Red Sweet Peppers have more Vitamin A, 2 times more Vitamin B1, 5.6 times more Vitamin B2, 3.5 times more Vitamin B3, 5.6 times more Vitamin B6, 422.2 times more Vitamin C, 19 times more Vitamin E and 20.4 times more Vitamin K than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 1.6 times more Vitamin B5 and 1.7 times more Vitamin B9 than Freeze-dried Red Sweet Peppers.
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Freeze-dried Red 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 Dried Red Sweet Peppers vs Red Kidney Beans:

• 14 ounces of Dried Red Sweet Peppers have 1.6 times more Calcium, 2 times more Copper, 1.6 times more Iron, 1.4 times more Magnesium, 1.7 times more Manganese, 2.3 times more Potassium and 16.1 times more Sodium than Red Kidney Beans.
• Both Dried Red Sweet Peppers and Red Kidney Beans contain similar levels of Phosphorus, Selenium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Red Sweet Peppers have 2.8 times more Fat, 6.4 times more Omega 6, 19.4 times more Sugars and 1.4 times more Fiber than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 2.5 times more Omega 3 and 1.3 times more Protein than Freeze-dried Red Sweet Peppers.
• Both Dried Red Sweet Peppers and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6