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

Macros Ratio

	Protein	Fat	Carbs
Sauteed Green Sweet Peppers	2%	84%	14%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Sauteed Green Sweet Peppers	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	5.67% 164kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 16.8g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	7.04% 2.25g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	68.2% 1.1g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	42.8% 7.27g	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.6% 6g	25% 32.3g	130g per day for Men 19-50 years
Sugars	4.24% 3.08g	0.63% 0.45g	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	2.1% 1.53g	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	% 1.55g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	1.97% 1.1g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Sauteed Green Sweet Peppers	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.82mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.15% 0.16mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	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	0.71% 2.83μg	46% 184μg	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	279% 251mg	1.9% 1.7mg	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	13.2% 2mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Green Sweet Peppers	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	38% 0.34mg	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	5.3% 0.43mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	3.82% 0.088mg	29.4% 0.68mg	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	3.04% 21.3mg	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	5.6% 190mg	17% 571mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	3.17% 117g	2.56% 95g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 5 ounces of Sauteed Green Sweet Peppers vs Boiled Red Kidney Beans:

• 5 ounces of Sauteed Green Sweet Peppers have 1.6 times more Vitamin B6, 147.5 times more Vitamin C, 46.7 times more Vitamin E and 2.5 times more Vitamin K than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 3.8 times more Vitamin B1, 2 times more Vitamin B5 and 65 times more Vitamin B9 than Sauteed Green Sweet Peppers.
• Both Sauteed Green Sweet Peppers and Boiled Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin B3 per five ounces.
• 5 ounces of Sauteed Green Sweet Peppers have insufficient amounts of Vitamin B9
• 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Sauteed Green Sweet Peppers as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Sauteed Green Sweet Peppers vs Boiled Red Kidney Beans:

• 5 ounces of Sauteed Green Sweet Peppers have 1.2 times more Water than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 3.5 times more Calcium, 14.2 times more Copper, 9.8 times more Iron, 5.6 times more Magnesium, 7.7 times more Manganese, 9.5 times more Phosphorus, 3 times more Potassium, 2 times more Selenium and 17.8 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 Sauteed Green Sweet Peppers have 23.7 times more Fat, 22.1 times more Saturated Fat, 4.6 times more Omega 3, 47.9 times more Omega 6 and 6.8 times more Sugars than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 5.4 times more Carbohydrate, 4.1 times more Fiber and 11.1 times more Protein than Sauteed Green Sweet Peppers.
• Both Sauteed Green Sweet Peppers and Boiled Red Kidney Beans offer comparable quantities of Energy per five ounces.
• 5 ounces of Sauteed Green Sweet Peppers provide inadequate amounts of Protein
• 5 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6