Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Canned Green Chili Peppers

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Canned Green Chili Peppers	12%	10%	78%

Macro Nutrients

	Boiled California Red Kidney Beans	Canned Green Chili Peppers	Recommended Dietary Allowance
Energy	6.06% 176kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	0.53% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	1.2% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	5% 6.52g	130g per day for Men 19-50 years
Sugars	NA	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	34.7% 13g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	23% 13g	1.82% 1.02g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Canned Green Chili Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	5.55% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	2.4% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	13% 0.17mg	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	26.2% 105μg	19% 76.5μg	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	54% 48.5mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Canned Green Chili Peppers	Recommended Dietary Allowance
Calcium	9.36% 94mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	NA	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	53% 4.22mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	1.35% 5.67mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	NA	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	27.7% 194mg	2.23% 15.6mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	4.7% 160mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	37.5% 563mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	1.16% 0.13mg	11mg per day for Men 19-50 years
Water	2.56% 95g	3.57% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Canned Green Chili Peppers per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Canned Green Chili Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled California Red Kidney Beans vs Canned Green Chili Peppers:

• 5 ounces of Boiled California Red Kidney Beans have 12.9 times more Vitamin B1, 2.1 times more Vitamin B2, 2.6 times more Vitamin B5 and 1.4 times more Vitamin B9 than Canned Green Chili Peppers.
• While 5 oz of Canned Green Chili Peppers contain 28.5 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Canned Green Chili Peppers provide similar amounts of Vitamin B3 and Vitamin B6 per five ounces.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• 5 ounces of Canned Green Chili Peppers have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Boiled California Red Kidney Beans as well as Canned Green Chili Peppers have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Canned Green Chili Peppers:

• 5 ounces of Boiled California Red Kidney Beans have 1.8 times more Calcium, 2.2 times more Iron, 12 times more Magnesium, 12.5 times more Phosphorus, 3.7 times more Potassium, 4 times more Selenium and 9.6 times more Zinc than Canned Green Chili Peppers.
• While 5 oz of Canned Green Chili Peppers contain 99.3 times more Sodium and 1.4 times more Water than Boiled California Red Kidney Beans.
• 5 ounces of Canned Green Chili Peppers lack sufficient amounts of Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 5.9 times more Energy, 5.3 times more Omega 3, 4.9 times more Carbohydrate, 5.5 times more Fiber and 12.7 times more Protein than Canned Green Chili Peppers.
• 5 ounces of Canned Green Chili Peppers provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled California Red Kidney Beans as well as Canned Green Chili Peppers provide inadequate amounts of Omega 6 in five ounces.