Comparing Nutrients in 14 ounces Green Sweet Peppers VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Green Sweet Peppers	15%	7%	78%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Green Sweet Peppers	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	11% 321kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	1.55% 0.5g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	12.7% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	1.94% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.4g	45.3% 59g	130g per day for Men 19-50 years
Sugars	13% 9.53g	10% 7.34g	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	6.13% 4.45g	0% 0g	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	% 4.6g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.44g	% 7.34g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	45% 17g	38g per day for Men 19-50 years
Protein	6.1% 3.4g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Green Sweet Peppers	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	7.94% 71.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.55% 0.11mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	12.3% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.86% 0.39mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.4% 0.89mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.92% 39.7μg	23% 91μg	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	355% 319mg	3.53% 3.18mg	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	9.8% 1.47mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.5% 29.4μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Sweet Peppers	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	65% 0.58mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	17% 1.35mg	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	50.2% 1.15mg	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	11.3% 79.4mg	60% 421mg	700mg per day for Men 19-50 years
Potassium	20.4% 695mg	30.4% 1032mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	67.7% 1016mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	10% 373g	8.36% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Sweet Peppers VS Canned Red Kidney Beans with Liquids per 14 oz

Compare the macro and micronutrient content in 14 oz of Green Sweet Peppers versus 14 oz of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Green Sweet Peppers vs Canned Red Kidney Beans with Liquids:

• 14 ounces of Green Sweet Peppers have more Vitamin A, 2.8 times more Vitamin B6, 100.5 times more Vitamin C, 18.5 times more Vitamin E and 1.8 times more Vitamin K than Canned Red Kidney Beans with Liquids.
• While 14 oz of Canned Red Kidney Beans Solids and Liquids contain 1.9 times more Vitamin B1, 2.4 times more Vitamin B2, 1.3 times more Vitamin B5 and 2.3 times more Vitamin B9 than Raw Green Sweet Peppers.
• Both Green Sweet Peppers and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Green Sweet Peppers have insufficient amounts of Vitamin B5
• 14 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Raw Green Sweet Peppers as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Green Sweet Peppers vs Canned Red Kidney Beans with Liquids:

• 14 ounces of Green Sweet Peppers have 1.2 times more Water than Canned Red Kidney Beans with Liquids.
• While 14 oz of Canned Red Kidney Beans Solids and Liquids contain 2.9 times more Calcium, 2.2 times more Copper, 3.7 times more Iron, 3 times more Magnesium, 2.4 times more Manganese, 5.3 times more Phosphorus, 1.5 times more Potassium, more Selenium, 85.3 times more Sodium and 4.8 times more Zinc than Raw Green Sweet Peppers.
• 14 ounces of Green Sweet Peppers lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Green Sweet Peppers have 1.3 times more Sugars than Canned Red Kidney Beans with Liquids.
• While 14 oz of Canned Red Kidney Beans Solids and Liquids contain 4.1 times more Energy, 6.4 times more Omega 3, 3.2 times more Carbohydrate, 2.5 times more Fiber and 6.1 times more Protein than Raw Green Sweet Peppers.
• 14 ounces of Green Sweet Peppers provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Green Sweet Peppers as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in 14 ounces.