Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Hungarian Peppers

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Hungarian Peppers	9%	11%	80%

Macro Nutrients

	Boiled Kidney Beans	Hungarian Peppers	Recommended Dietary Allowance
Energy	43.8% 1270kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	13.5% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	51.5% 67g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	48.7% 35.3g	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	168% 64g	26.3% 10g	38g per day for Men 19-50 years
Protein	155% 86.7g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Hungarian Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	45.6% 410μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	68.3% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	41% 2.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	398% 5.17mg	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	325% 1300μg	133% 530μg	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	13.3% 12mg	1032% 929mg	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	2% 0.3mg	32% 4.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	82.5% 99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Hungarian Peppers	Recommended Dietary Allowance
Calcium	35% 350mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	128% 1.15mg	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	278% 22mg	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	88.7% 2.04mg	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	197% 1380mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	59.4% 2020mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	18% 669g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Hungarian Peppers:

• Boiled All Types Kidney Beans have 2 times more Vitamin B1 and 2.5 times more Vitamin B9 than Raw Hungarian Peppers.
• While Raw Hungarian Peppers contain more Vitamin A, 1.9 times more Vitamin B3, 4.3 times more Vitamin B6, 77.4 times more Vitamin C and 16 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Hungarian Peppers have similar amounts of Vitamin B2, Vitamin B5 and Vitamin K per 1 kg.
• Both Boiled All Types Kidney Beans as well as Raw Hungarian Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Hungarian Peppers:

• Boiled All Types Kidney Beans have 2.9 times more Calcium, 1.9 times more Copper, 4.8 times more Iron, 2.6 times more Magnesium, 2.1 times more Manganese, 4.8 times more Phosphorus, 2 times more Potassium, 3.7 times more Selenium and 3.3 times more Zinc than Raw Hungarian Peppers.
• While Raw Hungarian Peppers contain 1.4 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 4.4 times more Energy, 15.5 times more Omega 3, 3.4 times more Carbohydrate, 6.4 times more Fiber and 10.8 times more Protein than Raw Hungarian Peppers.
• While Raw Hungarian Peppers contain 2.1 times more Omega 6 and 11 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw Hungarian Peppers have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.