Comparing Nutrients in 7 ounces California Red Kidney Beans VS Green Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Green Sweet Peppers	15%	7%	78%

Macro Nutrients

	California Red Kidney Beans	Green Sweet Peppers	Recommended Dietary Allowance
Energy	22.6% 655kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	7.1% 9.2g	130g per day for Men 19-50 years
Sugars	NA	6.57% 4.76g	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	3.07% 2.22g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.22g	g per day for Men 19-50 years
Fiber	130% 49.4g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	3.05% 1.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	9.43% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	4.27% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	5.95% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	3.93% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	195% 782μg	4.96% 20μg	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	9.92% 8.93mg	177% 160mg	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	4.9% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Green Sweet Peppers	Recommended Dietary Allowance
Calcium	38.7% 387mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	14.6% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.099% 3.97μg	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	232% 18.6mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	10.5% 0.24mg	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	115% 804mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	10.2% 347mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	5.04% 186g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Green Sweet Peppers:

• Raw California Red Kidney Beans have 9.3 times more Vitamin B1, 7.8 times more Vitamin B2, 4.3 times more Vitamin B3, 7.9 times more Vitamin B5, 1.8 times more Vitamin B6 and 39.4 times more Vitamin B9 than Raw Green Sweet Peppers.
• While Raw Green Sweet Peppers contain more Vitamin A and 17.9 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Raw Green Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Green Sweet Peppers:

• Raw California Red Kidney Beans have 19.5 times more Calcium, 16.7 times more Copper, 27.5 times more Iron, 16 times more Magnesium, 8.2 times more Manganese, 20.3 times more Phosphorus, 8.5 times more Potassium, more Selenium and 19.6 times more Zinc than Raw Green Sweet Peppers.
• While Raw Green Sweet Peppers contain 8 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• Raw California Red Kidney Beans have 16.5 times more Energy, 10.5 times more Omega 3, 12.9 times more Carbohydrate, 14.6 times more Fiber and 28.3 times more Protein than Raw Green Sweet Peppers.
• Both Raw California Red Kidney Beans as well as Raw Green Sweet Peppers have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.