Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Green Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Green Sweet Peppers	15%	7%	78%

Macro Nutrients

	Boiled Kidney Beans	Green Sweet Peppers	Recommended Dietary Allowance
Energy	43.8% 1270kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	35.7% 46.4g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	33% 24g	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	15.4% 11g	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	% 11.6g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	168% 64g	44.7% 17g	38g per day for Men 19-50 years
Protein	155% 86.7g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	20% 180μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	47.5% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	172% 2.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	325% 1300μg	25% 100μg	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	893% 804mg	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	24.7% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	61.7% 74μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Green Sweet Peppers	Recommended Dietary Allowance
Calcium	35% 350mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	73.3% 0.66mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.5% 20μg	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	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	53% 1.22mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	51.5% 1750mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	18% 669g	25.4% 939g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 2.8 times more Vitamin B1, 2.1 times more Vitamin B2, 1.2 times more Vitamin B3, 2.2 times more Vitamin B5 and 13 times more Vitamin B9 than Raw Green Sweet Peppers.
• While Raw Green Sweet Peppers contain more Vitamin A, 1.9 times more Vitamin B6, 67 times more Vitamin C and 12.3 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Green Sweet Peppers have similar amounts of Vitamin K per 1 kg.
• Both Boiled All Types Kidney Beans as well as Raw Green Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled All Types Kidney Beans have 3.5 times more Calcium, 3.3 times more Copper, 6.5 times more Iron, 4.2 times more Magnesium, 3.5 times more Manganese, 6.9 times more Phosphorus, 2.3 times more Potassium, more Selenium and 7.7 times more Zinc than Raw Green Sweet Peppers.
• While Raw Green Sweet 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 6.4 times more Energy, 21.3 times more Omega 3, 4.9 times more Carbohydrate, 3.8 times more Fiber and 10.1 times more Protein than Raw Green Sweet Peppers.
• While Raw Green Sweet Peppers contain 7.5 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw Green Sweet Peppers have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.