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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Sauteed Green Sweet Peppers	2%	84%	14%

Macro Nutrients

	Red Kidney Beans	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Energy	52.7% 1529kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	55.4% 53.8g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	22.5% 7.2g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	218% 3.5g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	137% 23.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 278g	14.7% 19g	130g per day for Men 19-50 years
Sugars	13% 9.53g	13.6% 9.84g	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	6.76% 4.9g	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	% 4.94g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	181% 69g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	182% 102g	6.3% 3.54g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.06% 63.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	230% 2.76mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.57mg	16.5% 2.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	68.4% 0.89mg	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	447% 1787μg	2.27% 9.07μg	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	22.7% 20.4mg	892% 803mg	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	6.35% 0.95mg	42.3% 6.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Calcium	37.6% 376mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	8.57% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	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	379% 30.3mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	12.2% 0.28mg	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	263% 1842mg	9.7% 68mg	700mg per day for Men 19-50 years
Potassium	181% 6164mg	18% 608mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	10% 375g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Sauteed Green Sweet Peppers per 1 lb

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

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

• 1 pound of Red Kidney Beans has 14.5 times more Vitamin B1, 4.5 times more Vitamin B2, 3.6 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 1 lb of Sauteed Green Sweet Peppers contains 39.3 times more Vitamin C, 6.7 times more Vitamin E and 3.8 times more Vitamin K than Raw Red Kidney Beans.
• 1 pound of Red Kidney Beans have insufficient amounts of Vitamin E
• 1 pound of Sauteed Green Sweet Peppers have insufficient amounts of Vitamin B9
• Both Raw Red Kidney Beans as well as Sauteed Green Sweet Peppers have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Red Kidney Beans has 10.4 times more Calcium, 41.1 times more Copper, 22.3 times more Iron, 17.3 times more Magnesium, 17.9 times more Manganese, 27.1 times more Phosphorus, 10.1 times more Potassium, 5.3 times more Selenium and 46.5 times more Zinc than Sauteed Green Sweet Peppers.
• While 1 lb of Sauteed Green Sweet Peppers contains 7 times more Water than Raw Red Kidney Beans.
• 1 pound of Sauteed Green Sweet Peppers lack sufficient amounts of Calcium, Copper, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Kidney Beans has 2.9 times more Energy, 14.5 times more Carbohydrate, 8.4 times more Fiber and 28.9 times more Protein than Sauteed Green Sweet Peppers.
• While 1 lb of Sauteed Green Sweet Peppers contains 11.2 times more Fat, 10.3 times more Saturated Fat, 2.2 times more Omega 3 and 22.5 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Sauteed Green Sweet Peppers offer comparable quantities of Sugars per one pound.
• 1 pound of Red Kidney Beans provide inadequate amounts of Omega 6
• 1 pound of Sauteed Green Sweet Peppers provide inadequate amounts of Protein