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

Macros Ratio

	Protein	Fat	Carbs
Sauteed Red Sweet Peppers	3%	79%	18%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Sauteed Red Sweet Peppers	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	46% 1330kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	131% 128g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	48.7% 15.6g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	484% 7.75g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	291% 49.4g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.5% 65.7g	175% 228g	130g per day for Men 19-50 years
Sugars	59% 42.8g	4.4% 3.2g	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	32% 23g	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	% 19g	NA	g per day for Men 19-50 years
Sucrose	% 0.6g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	168% 64g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Sauteed Red Sweet Peppers	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	153% 1380μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.7% 0.56mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84% 1.1mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.6% 9.54mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.8% 2.44mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	280% 3.64mg	92% 1.2mg	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	5% 20μg	325% 1300μg	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	1809% 1628mg	13.3% 12mg	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	206% 31mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	137% 164μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Red Sweet Peppers	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	7% 70mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	240% 2.16mg	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	58.8% 4.7mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	187% 4.3mg	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	33% 230mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	56.8% 1930mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	NA	20% 11μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	91% 10mg	11mg per day for Men 19-50 years
Water	21.3% 790g	18% 669g	3700g per day for Men 19-50 years

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

• Sauteed Red Sweet Peppers have more Vitamin A, 1.9 times more Vitamin B2, 1.7 times more Vitamin B3, 3 times more Vitamin B6, 135.7 times more Vitamin C, 103 times more Vitamin E and 2 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.9 times more Vitamin B1 and 65 times more Vitamin B9 than Sauteed Red Sweet Peppers.
• Both Sauteed Red Sweet Peppers and Boiled All Types Kidney Beans have similar amounts of Vitamin B5 per 1 kg.
• Both Sauteed Red Sweet Peppers as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Sauteed Red Sweet Peppers have 21 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5 times more Calcium, 12.7 times more Copper, 4.7 times more Iron, 3.5 times more Magnesium, 3.7 times more Manganese, 6 times more Phosphorus, 2.1 times more Potassium and 6.7 times more Zinc than Sauteed Red Sweet Peppers.
• Both Sauteed Red Sweet Peppers and Boiled All Types Kidney Beans have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Sauteed Red Sweet Peppers have 25.5 times more Fat, 21.3 times more Saturated Fat, 4.6 times more Omega 3, 45.8 times more Omega 6 and 13.4 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.5 times more Carbohydrate, 3.6 times more Fiber and 8.3 times more Protein than Sauteed Red Sweet Peppers.
• Both Sauteed Red Sweet Peppers and Boiled All Types Kidney Beans have similar amounts of Energy per 1 kg.
• Both Sauteed Red Sweet Peppers as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.