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

Weight per 500 calories

• Sauteed Green Sweet Peppers: 431g
• California Red Kidney Beans: 152g

Raw California Red Kidney Beans have 2.8 times more energy per unit of mass than Sauteed Green Sweet Peppers, which is high in comparison to other foods. Sauteed Green Sweet Peppers having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sauteed Green Sweet Peppers	2%	84%	14%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Sauteed Green Sweet Peppers	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	52.7% 51g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	21.4% 6.85g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	207% 3.3g	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	130% 22g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	69.7% 91g	130g per day for Men 19-50 years
Sugars	13% 9.35g	NA	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	6.42% 4.66g	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	% 4.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	20.4% 7.76g	99% 37.7g	38g per day for Men 19-50 years
Protein	6% 3.36g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Sauteed Green Sweet Peppers	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	6.7% 60.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.57% 0.48mg	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65% 0.84mg	46.3% 0.6mg	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	2.16% 8.62μg	149% 597μg	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	848% 763mg	7.58% 6.8mg	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	40.2% 6.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	76.5% 92μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Green Sweet Peppers	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.45% 34.5mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	8.14% 0.073mg	185% 1.67mg	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	16% 1.3mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	8.2% 34.5mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	66% 1.5mg	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	9.24% 64.7mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	17% 578mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.6μg	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	4.9% 73.3mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	9.63% 356g	0.48% 18g	3700g per day for Men 19-50 years

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

• Sauteed Green Sweet Peppers have more Vitamin A, 1.4 times more Vitamin B6 and 111.9 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.4 times more Vitamin B1, 1.6 times more Vitamin B2, 2.5 times more Vitamin B5 and 69.2 times more Vitamin B9 than Sauteed Green Sweet Peppers.
• Both Sauteed Green Sweet Peppers and Raw California Red Kidney Beans have similar amounts of Vitamin B3 per 500 kcal.
• Both Sauteed Green Sweet Peppers as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Sauteed Green Sweet Peppers have 20 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 8.6 times more Calcium, 22.7 times more Copper, 11 times more Iron, 7 times more Magnesium, 5.7 times more Manganese, 9.5 times more Phosphorus, 3.9 times more Potassium, 1.9 times more Selenium and 14.9 times more Zinc than Sauteed Green Sweet Peppers.

Comparison of macro-nutrients per 500 calories:

• Sauteed Green Sweet Peppers have 134.8 times more Fat, 125.6 times more Saturated Fat, 26.1 times more Omega 3 and 270.3 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5 times more Carbohydrate, 4.9 times more Fiber and 11 times more Protein than Sauteed Green Sweet Peppers.
• Both Sauteed Green Sweet Peppers and Raw California Red Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Sauteed Green Sweet Peppers as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.