Comparing Nutrients in 100 grams California Red Kidney Beans VS Cooked Chopped Frozen Green Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cooked Chopped Frozen Green Sweet Peppers	18%	8%	74%

Macro Nutrients

	California Red Kidney Beans	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Energy	11.4% 330kcal	0.62% 18kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	0.56% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	0.53% 0.09g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.8g	3% 3.9g	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	65.5% 25g	2.37% 0.9g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.67% 15μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	4.25% 0.051mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	6.76% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	0.46% 0.023mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	8.3% 0.11mg	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	99% 394μg	2.5% 10μg	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	5% 4.5mg	45.8% 41.2mg	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

	California Red Kidney Beans	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Calcium	19.5% 195mg	0.8% 8mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	4.9% 0.044mg	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	117% 9.35mg	6.5% 0.52mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	1.67% 7mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	4.2% 0.097mg	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	58% 405mg	1.86% 13mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	2.1% 72mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	0.45% 0.05mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of California Red Kidney Beans vs Cooked Chopped Frozen Green Sweet Peppers:

• Raw California Red Kidney Beans have 10.4 times more Vitamin B1, 7.1 times more Vitamin B2, 1.9 times more Vitamin B3, 33.9 times more Vitamin B5, 3.7 times more Vitamin B6 and 39.4 times more Vitamin B9 than Boiled Chopped Frozen Green Sweet Peppers.
• While Boiled Chopped Frozen Green Sweet Peppers contain more Vitamin A and 9.2 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Boiled Chopped Frozen Green Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for California Red Kidney Beans vs Cooked Chopped Frozen Green Sweet Peppers:

• Raw California Red Kidney Beans have 24.4 times more Calcium, 25 times more Copper, 18 times more Iron, 22.9 times more Magnesium, 10.3 times more Manganese, 31.2 times more Phosphorus, 20.7 times more Potassium, 16 times more Selenium and 51 times more Zinc than Boiled Chopped Frozen Green Sweet Peppers.
• While Boiled Chopped Frozen Green Sweet Peppers contain 8.1 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 100 grams:

• Raw California Red Kidney Beans have 18.3 times more Energy, 9.3 times more Omega 3, 15.3 times more Carbohydrate, 27.7 times more Fiber and 25.7 times more Protein than Boiled Chopped Frozen Green Sweet Peppers.
• Both Raw California Red Kidney Beans as well as Boiled Chopped Frozen Green Sweet Peppers have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.