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

Macros Ratio

	Protein	Fat	Carbs
Sauteed Green Sweet Peppers	2%	84%	14%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Sauteed Green Sweet Peppers	Red Kidney Beans	Recommended Dietary Allowance
Energy	7.94% 230kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	24.2% 23.5g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	9.86% 3.16g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	96% 1.53g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	60% 10g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.44% 8.37g	94% 122g	130g per day for Men 19-50 years
Sugars	5.94% 4.3g	5.75% 4.17g	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	2.96% 2.14g	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	% 2.16g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	79.4% 30g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Sauteed Green Sweet Peppers	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.2% 1.15mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	60.6% 0.79mg	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	0.99% 3.97μg	195% 782μg	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	390% 351mg	9.92% 8.93mg	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	18.5% 2.78mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35.2% 42.3μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Green Sweet Peppers	Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.6% 16mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	7.44% 0.6mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	5.35% 0.12mg	96% 2.2mg	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	4.25% 29.8mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	7.82% 266mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	4.43% 164g	0.63% 23.3g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Sauteed Green Sweet Peppers have 39.3 times more Vitamin C, 6.7 times more Vitamin E and 3.8 times more Vitamin K than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 14.5 times more Vitamin B1, 4.5 times more Vitamin B2, 3.6 times more Vitamin B3, 7 times more Vitamin B5, 2 times more Vitamin B6 and 197 times more Vitamin B9 than Sauteed Green Sweet Peppers.
• 7 ounces of Sauteed Green Sweet Peppers have insufficient amounts of Vitamin B9
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Sauteed Green Sweet Peppers as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Sauteed Green Sweet Peppers have 7 times more Water than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 10.4 times more Calcium, 41.1 times more Copper, 22.3 times more Iron, 17.3 times more Magnesium, 17.9 times more Manganese, 27.1 times more Phosphorus, 10.1 times more Potassium, 5.3 times more Selenium and 46.5 times more Zinc than Sauteed Green Sweet Peppers.
• 7 ounces of Sauteed Green Sweet Peppers lack sufficient amounts of Calcium, Copper, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sauteed Green Sweet Peppers have 11.2 times more Fat, 10.3 times more Saturated Fat, 2.2 times more Omega 3 and 22.5 times more Omega 6 than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 2.9 times more Energy, 14.5 times more Carbohydrate, 8.4 times more Fiber and 28.9 times more Protein than Sauteed Green Sweet Peppers.
• Both Sauteed Green Sweet Peppers and Red Kidney Beans offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Sauteed Green Sweet Peppers provide inadequate amounts of Protein
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6