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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Freeze-dried Red Sweet Peppers have 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.
• While Raw California Red Kidney Beans contain 1.6 times more Vitamin B5 and 1.7 times more Vitamin B9 than Freeze-dried Red Sweet Peppers.
• Both Freeze-dried Red Sweet Peppers as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Freeze-dried Red Sweet Peppers have 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.
• While Raw California Red Kidney Beans contain 1.5 times more Calcium than Freeze-dried Red Sweet Peppers.
• Both Freeze-dried Red Sweet Peppers and Raw California Red Kidney Beans have similar amounts of Iron, Magnesium, Phosphorus, Selenium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Freeze-dried Red Sweet Peppers have 12 times more Fat, 12.4 times more Saturated Fat, 1.7 times more Omega 3 and 27.1 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.4 times more Protein than Freeze-dried Red Sweet Peppers.
• Both Freeze-dried Red Sweet Peppers and Raw California Red Kidney Beans have similar amounts of Energy, Carbohydrate and Fiber per 5 oz.
• Both Freeze-dried Red Sweet Peppers as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.