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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Green Sweet Peppers	15%	7%	78%

Macro Nutrients

	Boiled California Red Kidney Beans	Green Sweet Peppers	Recommended Dietary Allowance
Energy	42.8% 1240kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	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	172% 224g	35.7% 46.4g	130g per day for Men 19-50 years
Sugars	NA	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	245% 93g	44.7% 17g	38g per day for Men 19-50 years
Protein	163% 91g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red 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	108% 1.3mg	47.5% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	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	185% 740μg	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	NA	24.7% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	61.7% 74μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Green Sweet Peppers	Recommended Dietary Allowance
Calcium	66% 660mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	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	373% 30mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	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	196% 1370mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	51.5% 1750mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	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

Nutrient Comparison: Boiled California Red Kidney Beans VS Green Sweet Peppers per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Green Sweet Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Boiled California Red Kidney Beans has 2.3 times more Vitamin B1, 2.2 times more Vitamin B2, 2.2 times more Vitamin B5 and 7.4 times more Vitamin B9 than Green Sweet Peppers.
• While 1 kg of Raw Green Sweet Peppers contains more Vitamin A, 2.2 times more Vitamin B6 and 67 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Green Sweet Peppers provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• 1 kilogram of Green Sweet Peppers have insufficient amounts of Vitamin B5
• Both Boiled California Red Kidney Beans as well as Raw Green Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled California Red Kidney Beans has 6.6 times more Calcium, 4.4 times more Copper, 8.8 times more Iron, 4.8 times more Magnesium, 2.6 times more Manganese, 6.9 times more Phosphorus, 2.4 times more Potassium, more Selenium and 6.6 times more Zinc than Green Sweet Peppers.
• While 1 kg of Raw Green Sweet Peppers contains 1.4 times more Water than Boiled California Red Kidney Beans.
• 1 kilogram of Green Sweet Peppers lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 6.2 times more Energy, 4 times more Omega 3, 4.8 times more Carbohydrate, 5.5 times more Fiber and 10.6 times more Protein than Green Sweet Peppers.
• 1 kilogram of Green Sweet Peppers provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled California Red Kidney Beans as well as Raw Green Sweet Peppers provide inadequate amounts of Omega 6 in one kilogram.