Comparing Nutrients in 7 ounces Boiled Royal Red Kidney Beans VS Yellow Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Boiled Royal Red Kidney Beans	30%	1%	69%
Yellow Sweet Peppers	13%	6%	81%

Macro Nutrients

	Boiled Royal Red Kidney Beans	Yellow Sweet Peppers	Recommended Dietary Allowance
Energy	8.4% 244kcal	1.85% 53.6kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	7.07% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.4% 43.4g	9.65% 12.5g	130g per day for Men 19-50 years
Sugars	NA	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	48.6% 18.5g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	33.6% 19g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Boiled Royal Red Kidney Beans	Yellow Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.7% 0.19mg	4.63% 0.056mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	6.67% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	3.04% 0.91μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	36.7% 147μg	13% 51.6μg	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	2.65% 2.4mg	405% 364mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Royal Red Kidney Beans	Yellow Sweet Peppers	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	23.6% 0.21mg	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	68.7% 5.5mg	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	10% 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	40.3% 282mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	22% 750mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Royal Red Kidney Beans VS Yellow Sweet Peppers per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Royal Red Kidney Beans vs Yellow Sweet Peppers:

• 7 ounces of Boiled Royal Red Kidney Beans have 3.4 times more Vitamin B1, 2.7 times more Vitamin B2, 1.3 times more Vitamin B5 and 2.8 times more Vitamin B9 than Yellow Sweet Peppers.
• While 7 oz of Raw Yellow Sweet Peppers contain 1.6 times more Vitamin B3, 1.6 times more Vitamin B6 and 152.9 times more Vitamin C than Boiled Royal Red Kidney Beans.
• 7 ounces of Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin C
• 7 ounces of Yellow Sweet Peppers have insufficient amounts of Vitamin B2
• Both Boiled Royal Red Kidney Beans as well as Raw Yellow Sweet Peppers have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Royal Red Kidney Beans vs Yellow Sweet Peppers:

• 7 ounces of Boiled Royal Red Kidney Beans have 4 times more Calcium, 2.4 times more Copper, 6 times more Iron, 3.5 times more Magnesium, 2.2 times more Manganese, 5.9 times more Phosphorus, 1.8 times more Potassium, 4 times more Selenium and 5.3 times more Zinc than Yellow Sweet Peppers.
• While 7 oz of Raw Yellow Sweet Peppers contain 1.4 times more Water than Boiled Royal Red Kidney Beans.
• 7 ounces of Yellow Sweet Peppers lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Royal Red Kidney Beans have 4.6 times more Energy, 3.5 times more Carbohydrate, 10.3 times more Fiber and 9.5 times more Protein than Yellow Sweet Peppers.
• 7 ounces of Yellow Sweet Peppers provide inadequate amounts of Energy and Protein