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

Weight per 500 calories

• Green Sweet Peppers: 2500g
• Red Kidney Beans: 148g

Raw Red Kidney Beans have 16.9 times more energy per unit of mass than Raw Green Sweet Peppers, which is high in comparison to other foods. Green Sweet Peppers having very low energy density.

Discover which food has more nutrients per 500 calories - Green Sweet Peppers or Red Kidney Beans?

Macros Ratio

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

Macro Nutrients

	Green Sweet Peppers	Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.25g	1.62% 1.57g	97g per day for Men 19-50 years
Saturated Fat	4.53% 1.45g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	7.94% 1.35g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.2% 116g	70% 91g	130g per day for Men 19-50 years
Sugars	82.8% 60g	4.3% 3.1g	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	38.6% 28g	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	% 29g	NA	g per day for Men 19-50 years
Sucrose	% 2.75g	NA	g per day for Men 19-50 years
Fiber	112% 42.5g	59.3% 22.6g	38g per day for Men 19-50 years
Protein	38.4% 21.5g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Green Sweet Peppers	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	50% 450μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	119% 1.43mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	19.6% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.5% 2.48mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	431% 5.6mg	45.3% 0.59mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.5% 250μg	146% 585μg	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	2233% 2010mg	7.4% 6.68mg	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	61.7% 9.25mg	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	154% 185μg	6.92% 8.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Sweet Peppers	Red Kidney Beans	Recommended Dietary Allowance
Calcium	25% 250mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	183% 1.65mg	115% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	1.25% 50μg	0.082% 3.26μg	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	106% 8.5mg	124% 9.93mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	48.7% 205mg	420mg per day for Men 19-50 years
Manganese	133% 3.05mg	71.7% 1.65mg	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	71.4% 500mg	86% 602mg	700mg per day for Men 19-50 years
Potassium	129% 4375mg	59.3% 2016mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	8.63% 4.75μg	55μg per day for Men 19-50 years
Sodium	5% 75mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	29.5% 3.25mg	37.6% 4.14mg	11mg per day for Men 19-50 years
Water	63.4% 2347g	0.47% 17.4g	3700g per day for Men 19-50 years

Green Sweet Peppers VS Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Green Sweet Peppers or Red Kidney Beans?

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

• 500 calories of Green Sweet Peppers have 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 Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 2.3 times more Vitamin B9 than Raw Green Sweet Peppers.
• 500 calories of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Raw Green Sweet Peppers as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Green Sweet Peppers have 2 times more Calcium, 1.6 times more Copper, 1.2 times more Magnesium, 1.9 times more Manganese, 2.2 times more Potassium and 134.6 times more Water than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 1.3 times more Zinc than Raw Green Sweet Peppers.
• Both Green Sweet Peppers and Red Kidney Beans contain similar levels of Iron and Phosphorus per 500 calories.
• Both Raw Green Sweet Peppers as well as Raw Red Kidney Beans lack sufficient amounts of Fluoride and Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Green Sweet Peppers have 1.3 times more Carbohydrate, 19.3 times more Sugars and 1.9 times more Fiber than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 2.7 times more Omega 3 and 1.6 times more Protein than Raw Green Sweet Peppers.
• Both Green Sweet Peppers and Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• Both Raw Green Sweet Peppers as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.