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

Weight per 300 calories

• Red Kidney Beans: 89g
• Green Sweet Peppers: 1500g

Red Kidney Beans have 16.9 times more energy per 100g than Green Sweet Peppers. It has high energy density when compared to other foods. Raw Green Sweet Peppers having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Green Sweet Peppers	15%	7%	78%

Macro Nutrients

	Red Kidney Beans	Green Sweet Peppers	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	2.63% 2.55g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	2.7% 0.87g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	4.76% 0.81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.6g	53.5% 69.6g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	49.7% 36g	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	23% 17g	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	% 17.4g	g per day for Men 19-50 years
Sucrose	NA	% 1.65g	g per day for Men 19-50 years
Fiber	35.6% 13.5g	67% 25.5g	38g per day for Men 19-50 years
Protein	36% 20g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	30% 270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	71.3% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	32.3% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	258% 3.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	87.7% 351μg	37.5% 150μg	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	4.45% 4mg	1340% 1206mg	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	1.25% 0.19mg	37% 5.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.15% 5μg	93% 111μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Green Sweet Peppers	Recommended Dietary Allowance
Calcium	7.4% 74mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	0.049% 1.96μg	0.75% 30μg	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	74.4% 5.96mg	63.8% 5.1mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	79.6% 1.83mg	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	51.6% 361mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	77.2% 2625mg	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	3% 45mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	17.7% 1.95mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	38% 1408g	3700g per day for Men 19-50 years

Red Kidney Beans VS Green Sweet Peppers Nutrients Per 300 Kcal

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

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

• 300 calories of Red Kidney Beans have 2.3 times more Vitamin B9 than Green Sweet Peppers.
• While 300 kcal of Raw Green Sweet Peppers contain more Vitamin A, 1.6 times more Vitamin B1, 2.2 times more Vitamin B2, 3.8 times more Vitamin B3, 2.1 times more Vitamin B5, 9.5 times more Vitamin B6, 301.1 times more Vitamin C, 29.7 times more Vitamin E and 22.3 times more Vitamin K than Raw Red Kidney Beans.
• 300 calories of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Raw Red Kidney Beans as well as Raw Green Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Red Kidney Beans have 1.2 times more Phosphorus and 1.3 times more Zinc than Green Sweet Peppers.
• While 300 kcal of Raw Green Sweet Peppers contain 2 times more Calcium, 1.6 times more Copper, 1.9 times more Manganese, 2.2 times more Potassium and 134.6 times more Water than Raw Red Kidney Beans.
• Both Red Kidney Beans and Green Sweet Peppers contain similar levels of Iron and Magnesium per 300 calories.
• Both Raw Red Kidney Beans as well as Raw Green Sweet Peppers lack sufficient amounts of Fluoride and Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Kidney Beans have 2.7 times more Omega 3 and 1.6 times more Protein than Green Sweet Peppers.
• While 300 kcal of Raw Green Sweet Peppers contain 1.3 times more Carbohydrate, 19.3 times more Sugars and 1.9 times more Fiber than Raw Red Kidney Beans.
• Both Red Kidney Beans and Green Sweet Peppers offer comparable quantities of Energy per 300 calories.
• Both Raw Red Kidney Beans as well as Raw Green Sweet Peppers provide inadequate amounts of Omega 6 in 300 calories.