Comparing Nutrients in 300 calories Boiled California Red Kidney Beans VS Boiled Green Sweet Peppers

Weight per 300 calories

• Boiled California Red Kidney Beans: 242g
• Boiled Green Sweet Peppers: 1071g

Boiled California Red Kidney Beans have 4.4 times more energy per 100g than Boiled Green Sweet Peppers. It has average energy density when compared to other foods. Boiled and Drained Green Sweet Peppers having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled California Red Kidney Beans or Boiled Green Sweet Peppers?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Boiled Green Sweet Peppers	11%	6%	83%

Macro Nutrients

	Boiled California Red Kidney Beans	Boiled Green Sweet Peppers	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.22g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	6.05% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.7% 54.2g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	NA	47% 34g	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	22% 16g	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	% 16.6g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	59.2% 22.5g	34% 13g	38g per day for Men 19-50 years
Protein	39.4% 22g	17.6% 9.86g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Boiled Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	27.4% 246μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	52.7% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.17% 1.3mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	192% 2.5mg	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	44.8% 179μg	43% 171μg	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	3.23% 2.9mg	886% 797mg	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	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	87.5% 105μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Boiled Green Sweet Peppers	Recommended Dietary Allowance
Calcium	16% 160mg	9.64% 96mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	77.4% 0.7mg	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	90% 7.2mg	61.6% 4.93mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	53.6% 1.23mg	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	47.4% 331mg	27.6% 193mg	700mg per day for Men 19-50 years
Potassium	30% 1014mg	52.3% 1779mg	3400mg per day for Men 19-50 years
Selenium	5.28% 2.9μg	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.68mg	1.43% 21.4mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	4.38% 162g	26.6% 984g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Boiled Green Sweet Peppers Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled California Red Kidney Beans or Boiled Green Sweet Peppers?

Lets compare vitamin content per 300 calories of Boiled California Red Kidney Beans vs Boiled Green Sweet Peppers:

• 300 kcal of Boiled and Drained Green Sweet Peppers contain more Vitamin A, 2 times more Vitamin B1, 2.1 times more Vitamin B2, 3.9 times more Vitamin B3, 1.6 times more Vitamin B5, 9.9 times more Vitamin B6 and 274.6 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Green Sweet Peppers provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled California Red Kidney Beans as well as Boiled and Drained Green Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled California Red Kidney Beans vs Boiled Green Sweet Peppers:

• 300 calories of Boiled California Red Kidney Beans have 1.7 times more Calcium, 1.5 times more Iron, 1.7 times more Phosphorus and 1.6 times more Zinc than Boiled Green Sweet Peppers.
• While 300 kcal of Boiled and Drained Green Sweet Peppers contain 1.6 times more Manganese, 1.8 times more Potassium and 6.1 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Green Sweet Peppers contain similar levels of Copper and Magnesium per 300 calories.
• Both Boiled California Red Kidney Beans as well as Boiled and Drained Green Sweet Peppers lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled California Red Kidney Beans have 1.8 times more Fiber and 2.2 times more Protein than Boiled Green Sweet Peppers.
• While 300 kcal of Boiled and Drained Green Sweet Peppers contain 1.4 times more Omega 3, 21.3 times more Omega 6 and 1.3 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Green Sweet Peppers offer comparable quantities of Energy per 300 calories.
• 300 calories of Boiled California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6