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

Macros Ratio

	Protein	Fat	Carbs
Dried Red Sweet Peppers	19%	7%	74%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Dried Red Sweet Peppers	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	15.3% 445kcal	16% 466kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.25g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	2% 0.63g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	13.5% 0.22g	1.6g per day for Men 19-50 years
Omega 6	12% 2.07g	0.81% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 97g	63.6% 82.7g	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	64% 36g	56g per day for Men 19-50 years

Vitamins

	Dried Red Sweet Peppers	Royal 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	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.6% 10.5mg	18.7% 3mg	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% 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	139% 557μg	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	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	19% 190mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	219% 1.97mg	157% 1.4mg	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	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	63.4% 266mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	68.3% 1.57mg	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	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	132% 4493mg	56% 1908mg	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	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	34.3% 3.77mg	11mg per day for Men 19-50 years
Water	0.077% 2.83g	0.46% 17g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Dried Red Sweet Peppers have more Vitamin A, 3.1 times more Vitamin B1, 5 times more Vitamin B2, 3.5 times more Vitamin B3, 5.6 times more Vitamin B6 and 422.2 times more Vitamin C than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 1.6 times more Vitamin B5 and 1.7 times more Vitamin B9 than Freeze-dried Red Sweet Peppers.
• 5 ounces of Royal Red Kidney Beans have insufficient amounts of Vitamin A
• Both Freeze-dried Red Sweet Peppers as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Dried Red Sweet Peppers have 1.4 times more Copper, 1.4 times more Magnesium, 1.7 times more Manganese, 2.4 times more Potassium and 14.8 times more Sodium than Royal Red Kidney Beans.
• Both Dried Red Sweet Peppers and Royal Red Kidney Beans contain similar levels of Calcium, Iron, Phosphorus, Selenium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Red Sweet Peppers have 6.7 times more Fat and 15.1 times more Omega 6 than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 1.4 times more Protein than Freeze-dried Red Sweet Peppers.
• Both Dried Red Sweet Peppers and Royal Red Kidney Beans offer comparable quantities of Energy, Omega 3, Carbohydrate and Fiber per five ounces.
• 5 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6