Comparing Nutrients in 7 ounces Dried Red Sweet Peppers VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dried Red Sweet Peppers	19%	7%	74%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Dried Red Sweet Peppers	Red Kidney Beans	Recommended Dietary Allowance
Energy	21.5% 623kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	2.77% 0.89g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	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	105% 136g	94% 122g	130g per day for Men 19-50 years
Sugars	112% 81g	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	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	111% 42.3g	79.4% 30g	38g per day for Men 19-50 years
Protein	63.4% 35.5g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Dried Red Sweet Peppers	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	852% 7666μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	198% 2.4mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.4mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	339% 4.4mg	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	114% 454μg	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	4189% 3770mg	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	53% 7.94mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	189% 227μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Red Sweet Peppers	Red Kidney Beans	Recommended Dietary Allowance
Calcium	26.6% 266mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	306% 2.76mg	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	258% 20.6mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	89% 373mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	164% 3.76mg	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	93% 649mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	185% 6291mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.34μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	25.5% 383mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	43.5% 4.8mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.63% 23.3g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Dried Red 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 Dried Red Sweet Peppers vs Red Kidney Beans:

• 7 ounces of Dried Red Sweet Peppers have more Vitamin A, 2 times more Vitamin B1, 5.6 times more Vitamin B2, 3.5 times more Vitamin B3, 5.6 times more Vitamin B6, 422.2 times more Vitamin C, 19 times more Vitamin E and 20.4 times more Vitamin K than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 1.6 times more Vitamin B5 and 1.7 times more Vitamin B9 than Freeze-dried Red Sweet Peppers.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Freeze-dried Red Sweet Peppers as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Dried Red Sweet Peppers have 1.6 times more Calcium, 2 times more Copper, 1.6 times more Iron, 1.4 times more Magnesium, 1.7 times more Manganese, 2.3 times more Potassium and 16.1 times more Sodium than Red Kidney Beans.
• Both Dried Red Sweet Peppers and Red Kidney Beans contain similar levels of Phosphorus, Selenium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Red Sweet Peppers have 2.8 times more Fat, 6.4 times more Omega 6, 19.4 times more Sugars and 1.4 times more Fiber than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 2.5 times more Omega 3 and 1.3 times more Protein than Freeze-dried Red Sweet Peppers.
• Both Dried Red Sweet Peppers and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6