Comparing Nutrients in 300 calories Hungarian Peppers VS Boiled Kidney Beans

Weight per 300 calories

• Hungarian Peppers: 1035g
• Boiled Kidney Beans: 236g

Boiled All Types Kidney Beans have 4.4 times more energy per unit of mass than Raw Hungarian Peppers, which is average in comparison to other foods. Hungarian Peppers having very low energy density.

Which food has more nutrients per 300 calories - Hungarian Peppers or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Hungarian Peppers	9%	11%	80%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Hungarian Peppers	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.37% 4.24g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	7.1% 0.11g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	14% 2.37g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.3% 69.3g	41.4% 54g	130g per day for Men 19-50 years
Sugars	50.4% 36.5g	1.04% 0.76g	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	27.2% 10.3g	39.8% 15g	38g per day for Men 19-50 years
Protein	14.8% 8.28g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Hungarian Peppers	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	47% 424μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.8% 0.57mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.6% 11.3mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.4% 2.12mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.35mg	22% 0.28mg	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	137% 548μg	76.8% 307μg	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	1068% 961mg	3.15% 2.83mg	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	33% 4.97mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	85.3% 102μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hungarian Peppers	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	12.4% 124mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	56.7% 0.51mg	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	59.5% 4.76mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	39.4% 166mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	44% 1mg	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	43% 300mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	61.5% 2090mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	5.64% 3.1μg	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	0.69% 10.3mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	28.2% 3.1mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	25.6% 947g	4.27% 158g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Hungarian Peppers vs Boiled Kidney Beans:

• Raw Hungarian Peppers have more Vitamin A, 2.2 times more Vitamin B1, 4.2 times more Vitamin B2, 8.3 times more Vitamin B3, 4.1 times more Vitamin B5, 18.9 times more Vitamin B6, 1.8 times more Vitamin B9, 339 times more Vitamin C, 70.1 times more Vitamin E and 5.2 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Raw Hungarian Peppers as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Hungarian Peppers vs Boiled Kidney Beans:

• Raw Hungarian Peppers have 1.5 times more Calcium, 2.3 times more Copper, 1.7 times more Magnesium, 2.1 times more Manganese, 2.2 times more Potassium, 1.3 times more Zinc and 6 times more Water than Boiled All Types Kidney Beans.
• Both Raw Hungarian Peppers and Boiled All Types Kidney Beans have similar amounts of Iron, Phosphorus and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Hungarian Peppers have 3.6 times more Fat, 9.3 times more Omega 6, 1.3 times more Carbohydrate and 48.3 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.5 times more Omega 3, 1.5 times more Fiber and 2.5 times more Protein than Raw Hungarian Peppers.
• Both Raw Hungarian Peppers and Boiled All Types Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Raw Hungarian Peppers as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.