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

Macros Ratio

	Protein	Fat	Carbs
Dried Red Sweet Peppers	19%	7%	74%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Dried Red Sweet Peppers	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	21.5% 623kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	2.77% 0.89g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 136g	89% 116g	130g per day for Men 19-50 years
Sugars	112% 81g	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	111% 42.3g	130% 49.4g	38g per day for Men 19-50 years
Protein	63.4% 35.5g	89.8% 50.3g	56g per day for Men 19-50 years

Vitamins

	Dried Red Sweet Peppers	Royal 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	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.4mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	26% 4.18mg	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	60.4% 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% 780μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	189% 227μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Red Sweet Peppers	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	26.6% 266mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	306% 2.76mg	220% 2mg	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	258% 20.6mg	216% 17.3mg	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	78.6% 2671mg	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	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	43.5% 4.8mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.64% 23.6g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Dried Red Sweet Peppers have more Vitamin A, 3.1 times more Vitamin B1, 5 times more Vitamin B2, 3.5 times more Vitamin B3, 5.6 times more Vitamin B6 and 422.2 times more Vitamin C than Royal Red Kidney Beans.
• While 7 oz of Raw Royal 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 Royal Red Kidney Beans have insufficient amounts of Vitamin A
• Both Freeze-dried Red Sweet Peppers as well as Raw Royal 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 Royal Red Kidney Beans:

• 7 ounces of Dried Red Sweet Peppers have 1.4 times more Copper, 1.4 times more Magnesium, 1.7 times more Manganese, 2.4 times more Potassium and 14.8 times more Sodium than Royal Red Kidney Beans.
• Both Dried Red Sweet Peppers and Royal Red Kidney Beans contain similar levels of Calcium, Iron, Phosphorus, Selenium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Red Sweet Peppers have 6.7 times more Fat and 15.1 times more Omega 6 than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 1.4 times more Protein than Freeze-dried Red Sweet Peppers.
• Both Dried Red Sweet Peppers and Royal Red Kidney Beans offer comparable quantities of Energy, Omega 3, Carbohydrate and Fiber per seven ounces.
• 7 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6