Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Cooked Chopped Frozen Green Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cooked Chopped Frozen Green Sweet Peppers	18%	8%	74%

Macro Nutrients

	Boiled Kidney Beans	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Energy	6.2% 180kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	4.25% 5.53g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	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	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	24% 9.07g	3.36% 1.28g	38g per day for Men 19-50 years
Protein	22% 12.3g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.36% 21.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	6.02% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	9.6% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	0.65% 0.033mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	11.8% 0.15mg	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	46% 184μg	3.54% 14μg	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	1.9% 1.7mg	65% 58.4mg	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	0.28% 0.043mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	6.93% 0.062mg	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	39.3% 3.15mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	5.98% 0.14mg	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	28% 196mg	2.63% 18.4mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	3% 102mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	2.56% 95g	3.63% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Cooked Chopped Frozen Green Sweet Peppers:

• Boiled All Types Kidney Beans have 3.1 times more Vitamin B1, 1.9 times more Vitamin B2, 9.6 times more Vitamin B5 and 13 times more Vitamin B9 than Boiled Chopped Frozen Green Sweet Peppers.
• While Boiled Chopped Frozen Green Sweet Peppers contain more Vitamin A, 1.9 times more Vitamin B3 and 34.3 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled Chopped Frozen Green Sweet Peppers have similar amounts of Vitamin B6 per 5 oz.
• Both Boiled All Types Kidney Beans as well as Boiled Chopped Frozen Green Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Cooked Chopped Frozen Green Sweet Peppers:

• Boiled All Types Kidney Beans have 4.4 times more Calcium, 4.9 times more Copper, 4.3 times more Iron, 6 times more Magnesium, 4.4 times more Manganese, 10.6 times more Phosphorus, 5.6 times more Potassium, 5.5 times more Selenium and 20 times more Zinc than Boiled Chopped Frozen Green Sweet Peppers.
• While Boiled Chopped Frozen Green Sweet Peppers contain 1.4 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 7.1 times more Energy, 18.9 times more Omega 3, 5.8 times more Carbohydrate, 7.1 times more Fiber and 9.1 times more Protein than Boiled Chopped Frozen Green Sweet Peppers.
• Both Boiled All Types Kidney Beans as well as Boiled Chopped Frozen Green Sweet Peppers have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.