Comparing Nutrients in 100 calories California Red Kidney Beans VS Yellow Sweet Peppers

Weight per 100 calories

• California Red Kidney Beans: 30.3g
• Yellow Sweet Peppers: 370g

California Red Kidney Beans have 12.2 times more energy per 100g than Yellow Sweet Peppers. It has high energy density when compared to other foods. Raw Yellow Sweet Peppers having very low energy density.

Discover which food has more nutrients per 100 calories - California Red Kidney Beans or Yellow Sweet Peppers?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Yellow Sweet Peppers	13%	6%	81%

Macro Nutrients

	California Red Kidney Beans	Yellow Sweet Peppers	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.078% 0.076g	0.8% 0.78g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	NA	1.6g per day for Men 19-50 years
Omega 6	0.096% 0.016g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	18% 23.4g	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	20% 7.55g	8.77% 3.33g	38g per day for Men 19-50 years
Protein	13% 7.4g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Yellow Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.1% 37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	8.64% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.1% 0.066mg	7.12% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.73% 0.24mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.25% 0.12mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	5.68% 1.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30% 119μg	24% 96μg	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	1.5% 1.36mg	755% 680mg	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	Yellow Sweet Peppers	Recommended Dietary Allowance
Calcium	5.9% 59mg	4.07% 40.7mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	44% 0.4mg	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	35.4% 2.83mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.5mg	10.6% 44.4mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	19% 0.43mg	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	17.5% 123mg	12.7% 89mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	23% 785mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.33mg	0.49% 7.4mg	1500mg per day for Men 19-50 years
Zinc	7.02% 0.77mg	5.72% 0.63mg	11mg per day for Men 19-50 years
Water	0.096% 3.56g	9.2% 341g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Yellow Sweet Peppers Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - California Red Kidney Beans or Yellow Sweet Peppers?

Lets compare vitamin content per 100 calories of California Red Kidney Beans vs Yellow Sweet Peppers:

• 100 calories of California Red Kidney Beans have 1.5 times more Vitamin B1 and 1.2 times more Vitamin B9 than Yellow Sweet Peppers.
• While 100 kcal of Raw Yellow Sweet Peppers contain more Vitamin A, 1.4 times more Vitamin B2, 5.3 times more Vitamin B3, 2.6 times more Vitamin B5, 5.2 times more Vitamin B6 and 498.4 times more Vitamin C than Raw California Red Kidney Beans.
• 100 calories of California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw California Red Kidney Beans as well as Raw Yellow Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for California Red Kidney Beans vs Yellow Sweet Peppers:

• 100 calories of California Red Kidney Beans have 1.5 times more Calcium, 1.7 times more Iron, 1.4 times more Phosphorus and 1.2 times more Zinc than Yellow Sweet Peppers.
• While 100 kcal of Raw Yellow Sweet Peppers contain 1.4 times more Manganese, 1.7 times more Potassium and 95.7 times more Water than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Yellow Sweet Peppers contain similar levels of Copper and Magnesium per 100 calories.
• 100 calories of California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of California Red Kidney Beans have 2.3 times more Fiber and 2 times more Protein than Yellow Sweet Peppers.
• While 100 kcal of Raw Yellow Sweet Peppers contain 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Yellow Sweet Peppers offer comparable quantities of Energy per 100 calories.