Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Sauteed Green Sweet Peppers

Macros Ratio

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

Macro Nutrients

	Boiled California Red Kidney Beans	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Energy	6.06% 176kcal	5.67% 164kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	17.3% 16.8g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	7.04% 2.25g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	68.2% 1.1g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	42.8% 7.27g	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	4.6% 6g	130g per day for Men 19-50 years
Sugars	NA	4.24% 3.08g	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	2.1% 1.53g	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	% 1.55g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	34.7% 13g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	23% 13g	1.97% 1.1g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	5.16% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	3.15% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	21.4% 0.28mg	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	0.71% 2.83μg	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	279% 251mg	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	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Calcium	9.36% 94mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	2.68% 0.024mg	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	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	3.82% 0.088mg	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	3.04% 21.3mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	5.6% 190mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	2.56% 95g	3.17% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Sauteed Green Sweet Peppers per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Sauteed Green Sweet 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 Sauteed Green Sweet Peppers:

• 5 ounces of Boiled California Red Kidney Beans have 3.1 times more Vitamin B1, 1.3 times more Vitamin B2, 2 times more Vitamin B5 and 37 times more Vitamin B9 than Sauteed Green Sweet Peppers.
• While 5 oz of Sauteed Green Sweet Peppers contain 1.9 times more Vitamin B6 and 147.5 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Sauteed Green Sweet Peppers provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• 5 ounces of Sauteed Green Sweet Peppers have insufficient amounts of Vitamin B9
• Both Boiled California Red Kidney Beans as well as Sauteed Green Sweet 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 Sauteed Green Sweet Peppers:

• 5 ounces of Boiled California Red Kidney Beans have 8.3 times more Calcium, 17 times more Copper, 9.9 times more Iron, 6 times more Magnesium, 5.1 times more Manganese, 9.1 times more Phosphorus, 3.1 times more Potassium, 2 times more Selenium and 14.3 times more Zinc than Sauteed Green Sweet Peppers.
• 5 ounces of Sauteed Green Sweet Peppers lack sufficient amounts of Calcium, Copper, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 5.3 times more Carbohydrate, 5.2 times more Fiber and 11.7 times more Protein than Sauteed Green Sweet Peppers.
• While 5 oz of Sauteed Green Sweet Peppers contain 131.7 times more Fat, 113.6 times more Saturated Fat, 24.1 times more Omega 3 and 256.5 times more Omega 6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Sauteed Green Sweet Peppers offer comparable quantities of Energy per five ounces.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6
• 5 ounces of Sauteed Green Sweet Peppers provide inadequate amounts of Protein