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

Weight per 500 calories

• Red Sweet Peppers: 1923g
• Boiled California Red Kidney Beans: 403g

Boiled California Red Kidney Beans have 4.8 times more energy per unit of mass than Raw Red Sweet Peppers, which is average in comparison to other foods. Red Sweet Peppers having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Red Sweet Peppers	13%	9%	78%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Red Sweet Peppers	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.95% 5.77g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	3.55% 1.13g	0.18% 0.056g	32g per day for Men 19-50 years
Omega 3	67.3% 1.08g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	11.3% 1.92g	0.47% 0.081g	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	69.5% 90g	130g per day for Men 19-50 years
Sugars	111% 80.8g	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	60% 43.5g	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	% 37.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	106% 40.4g	99% 37.5g	38g per day for Men 19-50 years
Protein	34% 19g	65.7% 37g	56g per day for Men 19-50 years

Vitamins

	Red Sweet Peppers	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	335% 3019μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86.5% 1.04mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.63mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	118% 19mg	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	122% 6.1mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	430% 5.6mg	32.3% 0.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	27.4% 8.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	221% 885μg	74.6% 298μg	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	2729% 2456mg	5.38% 4.84mg	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	203% 30.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	78.5% 94μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Sweet Peppers	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	13.5% 135mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	36.3% 0.33mg	129% 1.17mg	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	103% 8.27mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	46% 194mg	420mg per day for Men 19-50 years
Manganese	94% 2.15mg	55.8% 1.3mg	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	79% 552mg	700mg per day for Men 19-50 years
Potassium	119% 4058mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	3.5% 1.92μg	8.8% 4.84μg	55μg per day for Men 19-50 years
Sodium	5.13% 77mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	43.7% 4.8mg	31.5% 3.47mg	11mg per day for Men 19-50 years
Water	48% 1773g	7.3% 270g	3700g per day for Men 19-50 years

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

• Raw Red Sweet Peppers have more Vitamin A, 2 times more Vitamin B1, 6.5 times more Vitamin B2, 8.6 times more Vitamin B3, 6.9 times more Vitamin B5, 13.3 times more Vitamin B6, 3 times more Vitamin B9 and 507.5 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Raw Red Sweet Peppers as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw Red Sweet Peppers have 1.7 times more Manganese, 2.4 times more Potassium, 4.8 times more Sodium, 1.4 times more Zinc and 6.6 times more Water than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2 times more Calcium, 3.6 times more Copper, 1.5 times more Iron and 2.5 times more Selenium than Raw Red Sweet Peppers.
• Both Raw Red Sweet Peppers and Boiled California Red Kidney Beans have similar amounts of Magnesium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Red Sweet Peppers have 15.9 times more Fat, 8.3 times more Omega 3, 23.8 times more Omega 6 and 1.3 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.9 times more Protein than Raw Red Sweet Peppers.
• Both Raw Red Sweet Peppers and Boiled California Red Kidney Beans have similar amounts of Energy and Fiber per 500 kcal.
• Both Raw Red Sweet Peppers as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.