Comparing Nutrients in 500 calories Boiled Kidney Beans VS Red Sweet Peppers

Weight per 500 calories

• Boiled Kidney Beans: 394g
• Red Sweet Peppers: 1923g

Boiled Kidney Beans have 4.9 times more energy per 100g than Red Sweet Peppers. It has average energy density when compared to other foods. Raw Red Sweet Peppers having very low energy density.

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Red Sweet Peppers?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Red Sweet Peppers	13%	9%	78%

Macro Nutrients

	Boiled Kidney Beans	Red Sweet Peppers	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	5.95% 5.77g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	3.55% 1.13g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	67.3% 1.08g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	11.3% 1.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.8g	89.2% 116g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	111% 80.8g	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	60% 43.5g	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	% 37.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	66.3% 25g	106% 40.4g	38g per day for Men 19-50 years
Protein	61% 34g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	335% 3019μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	86.5% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	126% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	118% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	122% 6.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	430% 5.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	27.4% 8.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	128% 512μg	221% 885μg	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	5.25% 4.72mg	2729% 2456mg	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	0.79% 0.12mg	203% 30.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	78.5% 94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Red Sweet Peppers	Recommended Dietary Allowance
Calcium	13.8% 138mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	36.3% 0.33mg	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	109% 8.74mg	103% 8.27mg	8mg per day for Men 19-50 years
Magnesium	39.4% 165mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	94% 2.15mg	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	77.6% 543mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	47% 1594mg	119% 4058mg	3400mg per day for Men 19-50 years
Selenium	7.87% 4.33μg	3.5% 1.92μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.94mg	5.13% 77mg	1500mg per day for Men 19-50 years
Zinc	35.8% 3.94mg	43.7% 4.8mg	11mg per day for Men 19-50 years
Water	7.12% 264g	48% 1773g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Kidney Beans vs Red Sweet Peppers:

• Raw Red Sweet Peppers contain more Vitamin A, 1.6 times more Vitamin B1, 7.2 times more Vitamin B2, 8.3 times more Vitamin B3, 7 times more Vitamin B5, 11.8 times more Vitamin B6, 1.7 times more Vitamin B9, 519.8 times more Vitamin C, 257.3 times more Vitamin E and 2.8 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Kidney Beans vs Red Sweet Peppers:

• Boiled All Types Kidney Beans have 2.6 times more Copper and 2.3 times more Selenium than Raw Red Sweet Peppers.
• While Raw Red Sweet Peppers contain 1.4 times more Magnesium, 1.3 times more Manganese, 2.5 times more Potassium, 19.5 times more Sodium and 6.7 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Red Sweet Peppers have similar amounts of Calcium, Iron, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled All Types Kidney Beans have 1.8 times more Protein than Raw Red Sweet Peppers.
• While Raw Red Sweet Peppers contain 2.9 times more Fat, 1.6 times more Omega 3, 4.5 times more Omega 6, 1.3 times more Carbohydrate, 64.1 times more Sugars and 1.6 times more Fiber than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Red Sweet Peppers have similar amounts of Energy per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Raw Red Sweet Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.