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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Dried Red Sweet Peppers	19%	7%	74%

Macro Nutrients

	Boiled Red Kidney Beans	Dried Red Sweet Peppers	Recommended Dietary Allowance
Energy	43.8% 1270kcal	108% 3140kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	14% 4.47g	32g per day for Men 19-50 years
Omega 3	105% 1.68g	91% 1.45g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	86% 14.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	528% 687g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	562% 408g	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	195% 74g	561% 213g	38g per day for Men 19-50 years
Protein	155% 86.7g	320% 179g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Dried Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	4292% 38630μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	1000% 12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	923% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	463% 74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	98% 4.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	1710% 22.2mg	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	573% 2290μg	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	21111% 19000mg	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	267% 40mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	952% 1142μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Dried Red Sweet Peppers	Recommended Dietary Allowance
Calcium	28% 280mg	134% 1340mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	1543% 14mg	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	368% 29.4mg	1300% 104mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	448% 1880mg	420mg per day for Men 19-50 years
Manganese	207% 4.77mg	825% 19mg	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	203% 1420mg	467% 3270mg	700mg per day for Men 19-50 years
Potassium	119% 4030mg	932% 31700mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	67.3% 37μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	129% 1930mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	219% 24mg	11mg per day for Men 19-50 years
Water	18% 669g	0.54% 20g	3700g per day for Men 19-50 years

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

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

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

• 1 kg of Freeze-dried Red Sweet Peppers contains more Vitamin A, 7.5 times more Vitamin B1, 20.7 times more Vitamin B2, 12.8 times more Vitamin B3, 2.2 times more Vitamin B5, 18.5 times more Vitamin B6, 1.8 times more Vitamin B9, 1583.3 times more Vitamin C, 133.3 times more Vitamin E and 13.6 times more Vitamin K than Boiled Red Kidney Beans.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled Red Kidney Beans as well as Freeze-dried Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kg of Freeze-dried Red Sweet Peppers contains 4.8 times more Calcium, 5.7 times more Copper, 3.5 times more Iron, 4.2 times more Magnesium, 4 times more Manganese, 2.3 times more Phosphorus, 7.9 times more Potassium, 3.1 times more Selenium, 96.5 times more Sodium and 2.3 times more Zinc than Boiled Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Freeze-dried Red Sweet Peppers contains 2.5 times more Energy, 6 times more Fat, 13.7 times more Omega 6, 3 times more Carbohydrate, 127.4 times more Sugars, 2.9 times more Fiber and 2.1 times more Protein than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Dried Red Sweet Peppers offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Boiled Red Kidney Beans provide inadequate amounts of Omega 6