Comparing Nutrients in 5 ounces California Red Kidney Beans VS Dried Red Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Dried Red Sweet Peppers	19%	7%	74%

Macro Nutrients

	California Red Kidney Beans	Dried Red Sweet Peppers	Recommended Dietary Allowance
Energy	16% 468kcal	15.3% 445kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	4.4% 4.25g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	2% 0.63g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	12% 2.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	75% 97g	130g per day for Men 19-50 years
Sugars	NA	79.7% 57.8g	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	93% 35.3g	79.5% 30g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	45.3% 25.4g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Dried Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	608% 5476μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	142% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	65.6% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	242% 3.15mg	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	140% 558μg	81% 325μg	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	7.1% 6.38mg	2992% 2693mg	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	37.8% 5.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	135% 162μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Dried Red Sweet Peppers	Recommended Dietary Allowance
Calcium	27.6% 276mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	219% 1.97mg	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	166% 13.3mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	63.4% 266mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	117% 2.7mg	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	82% 574mg	66.2% 464mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	132% 4493mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	9.54% 5.24μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	18.2% 274mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.077% 2.83g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Dried Red Sweet Peppers per 5 oz

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

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Dried Red Sweet Peppers:

• 5 ounces of California Red Kidney Beans have 1.6 times more Vitamin B5 and 1.7 times more Vitamin B9 than Dried Red Sweet Peppers.
• While 5 oz of Freeze-dried Red Sweet Peppers contain more Vitamin A, 2.3 times more Vitamin B1, 5.5 times more Vitamin B2, 3.6 times more Vitamin B3, 5.6 times more Vitamin B6 and 422.2 times more Vitamin C than Raw California Red Kidney Beans.
• 5 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw California Red Kidney Beans as well as Freeze-dried Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Dried Red Sweet Peppers:

• 5 ounces of California Red Kidney Beans have 1.5 times more Calcium and 1.2 times more Phosphorus than Dried Red Sweet Peppers.
• While 5 oz of Freeze-dried Red Sweet Peppers contain 1.3 times more Copper, 1.9 times more Manganese, 2.1 times more Potassium and 17.5 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Dried Red Sweet Peppers contain similar levels of Iron, Magnesium, Selenium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 1.4 times more Protein than Dried Red Sweet Peppers.
• While 5 oz of Freeze-dried Red Sweet Peppers contain 12 times more Fat, 1.7 times more Omega 3 and 27.1 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Dried Red Sweet Peppers offer comparable quantities of Energy, Carbohydrate and Fiber per five ounces.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6