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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Sauteed Green Sweet Peppers	2%	84%	14%

Macro Nutrients

	California Red Kidney Beans	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Energy	114% 3300kcal	40% 1160kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	122% 119g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	49.7% 16g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	481% 7.7g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	302% 51.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	32.5% 42.2g	130g per day for Men 19-50 years
Sugars	NA	30% 21.7g	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% 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	% 11g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	655% 249g	47.4% 18g	38g per day for Men 19-50 years
Protein	435% 244g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.6% 140μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	36.4% 5.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	22.2% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	151% 1.96mg	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	985% 3940μg	5% 20μg	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	50% 45mg	1967% 1770mg	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	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Calcium	195% 1950mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	19% 0.17mg	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	1169% 94mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	27% 0.62mg	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	579% 4050mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	39.4% 1340mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	3.18% 118g	22.3% 827g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 12.6 times more Vitamin B1, 4.6 times more Vitamin B2, 3.5 times more Vitamin B3, 7 times more Vitamin B5, 2 times more Vitamin B6 and 197 times more Vitamin B9 than Sauteed Green Sweet Peppers.
• While Sauteed Green Sweet Peppers contain more Vitamin A and 39.3 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Sauteed Green Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw California Red Kidney Beans have 24.4 times more Calcium, 64.7 times more Copper, 31.2 times more Iron, 20 times more Magnesium, 16.1 times more Manganese, 27 times more Phosphorus, 11.1 times more Potassium, 5.3 times more Selenium and 42.5 times more Zinc than Sauteed Green Sweet Peppers.
• While Sauteed Green Sweet Peppers contain 1.5 times more Sodium and 7 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• Raw California Red Kidney Beans have 2.8 times more Energy, 14.2 times more Carbohydrate, 13.8 times more Fiber and 31.2 times more Protein than Sauteed Green Sweet Peppers.
• While Sauteed Green Sweet Peppers contain 47.4 times more Fat, 44.2 times more Saturated Fat, 9.2 times more Omega 3 and 95 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Sauteed Green Sweet Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.