Comparing Nutrients in 1 pound Boiled Kidney Beans VS Cooked Chopped Frozen Green Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cooked Chopped Frozen Green Sweet Peppers	18%	8%	74%

Macro Nutrients

	Boiled Kidney Beans	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Energy	20% 576kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	2% 1.45g	NA	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	76.4% 29g	10.7% 4.1g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.56% 68μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	2.1% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	37.7% 0.49mg	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	147% 590μg	11.3% 45.4μg	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	6.05% 5.44mg	208% 187mg	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	0.91% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Calcium	16% 159mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	22% 0.2mg	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	126% 10mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	19% 0.44mg	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	89.4% 626mg	8.42% 59mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	9.6% 327mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	8.2% 304g	11.6% 430g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs Cooked Chopped Frozen Green Sweet Peppers:

• Boiled All Types Kidney Beans have 3.1 times more Vitamin B1, 1.9 times more Vitamin B2, 9.6 times more Vitamin B5 and 13 times more Vitamin B9 than Boiled Chopped Frozen Green Sweet Peppers.
• While Boiled Chopped Frozen Green Sweet Peppers contain more Vitamin A, 1.9 times more Vitamin B3 and 34.3 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled Chopped Frozen Green Sweet Peppers have similar amounts of Vitamin B6 per 1 lb.
• Both Boiled All Types Kidney Beans as well as Boiled Chopped Frozen Green Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Cooked Chopped Frozen Green Sweet Peppers:

• Boiled All Types Kidney Beans have 4.4 times more Calcium, 4.9 times more Copper, 4.3 times more Iron, 6 times more Magnesium, 4.4 times more Manganese, 10.6 times more Phosphorus, 5.6 times more Potassium, 5.5 times more Selenium and 20 times more Zinc than Boiled Chopped Frozen Green Sweet Peppers.
• While Boiled Chopped Frozen Green Sweet Peppers contain 1.4 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 7.1 times more Energy, 18.9 times more Omega 3, 5.8 times more Carbohydrate, 7.1 times more Fiber and 9.1 times more Protein than Boiled Chopped Frozen Green Sweet Peppers.
• Both Boiled All Types Kidney Beans as well as Boiled Chopped Frozen Green Sweet Peppers have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.