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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Sauteed Red Sweet Peppers	3%	79%	18%

Macro Nutrients

	California Red Kidney Beans	Sauteed Red Sweet Peppers	Recommended Dietary Allowance
Energy	22.6% 655kcal	9.1% 264kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	26% 25.3g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	9.66% 3.1g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	96% 1.54g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	57.7% 9.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	10% 13g	130g per day for Men 19-50 years
Sugars	NA	11.7% 8.5g	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	6.32% 4.6g	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	% 3.8g	g per day for Men 19-50 years
Sucrose	NA	% 0.12g	g per day for Men 19-50 years
Fiber	130% 49.4g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Sauteed Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	9.26% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	16.6% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	9.7% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	55.6% 0.72mg	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	195% 782μg	0.99% 3.97μg	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	359% 323mg	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	41% 6.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27% 32.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Sauteed Red Sweet Peppers	Recommended Dietary Allowance
Calcium	38.7% 387mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	3.75% 0.034mg	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	232% 18.6mg	11.7% 0.93mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	9.92% 0.23mg	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	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	11.3% 383mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	NA	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	4.23% 157g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Sauteed Red Sweet Peppers per 7 oz

Compare the macro and micronutrient content in 7 oz of California Red Kidney Beans versus 7 oz of Sauteed Red Sweet Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of California Red Kidney Beans have 9.4 times more Vitamin B1, 2 times more Vitamin B2, 2.2 times more Vitamin B3, 3.2 times more Vitamin B5 and 197 times more Vitamin B9 than Sauteed Red Sweet Peppers.
• While 7 oz of Sauteed Red Sweet Peppers contain more Vitamin A and 36.2 times more Vitamin C than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Sauteed Red Sweet Peppers provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• 7 ounces of Sauteed Red Sweet Peppers have insufficient amounts of Vitamin B9
• Both Raw California Red Kidney Beans as well as Sauteed Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of California Red Kidney Beans have 27.9 times more Calcium, 64.7 times more Copper, 19.9 times more Iron, 13.3 times more Magnesium, 8.7 times more Manganese, 17.6 times more Phosphorus, 7.7 times more Potassium and 17 times more Zinc than Sauteed Red Sweet Peppers.
• While 7 oz of Sauteed Red Sweet Peppers contain 6.7 times more Water than Raw California Red Kidney Beans.
• 7 ounces of Sauteed Red Sweet Peppers lack sufficient amounts of Calcium, Copper and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 2.5 times more Energy, 9.1 times more Carbohydrate, 13.8 times more Fiber and 23.4 times more Protein than Sauteed Red Sweet Peppers.
• While 7 oz of Sauteed Red Sweet Peppers contain 51 times more Fat, 43.3 times more Saturated Fat, 9.2 times more Omega 3 and 91.6 times more Omega 6 than Raw California Red Kidney Beans.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6
• 7 ounces of Sauteed Red Sweet Peppers provide inadequate amounts of Protein