Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Jalapeno Peppers

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Jalapeno Peppers	11%	10%	79%

Macro Nutrients

	Canned Kidney Beans	Jalapeno Peppers	Recommended Dietary Allowance
Energy	29% 840kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	2.88% 0.92g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	3.65% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	50% 65g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	57% 41.2g	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	0% 0g	36.3% 26.3g	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	% 0g	% 15g	g per day for Men 19-50 years
Sucrose	% 18.5g	% 0g	g per day for Men 19-50 years
Fiber	113% 43g	73.7% 28g	38g per day for Men 19-50 years
Protein	93% 52.2g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Jalapeno Peppers	Recommended Dietary Allowance
Vitamin A	NA	60% 540μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	80% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	63% 3.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	322% 4.2mg	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	90% 360μg	67.5% 270μg	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	13.3% 12mg	1318% 1186mg	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	1.33% 0.2mg	239% 35.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	154% 185μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Jalapeno Peppers	Recommended Dietary Allowance
Calcium	34% 340mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	51% 0.46mg	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	146% 11.7mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	42% 0.97mg	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	129% 900mg	37% 260mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	73% 2480mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	21% 780g	24.8% 917g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Jalapeno Peppers:

• Canned All Types Kidney Beans have 2.9 times more Vitamin B1 and 1.3 times more Vitamin B9 than Raw Jalapeno Peppers.
• While Raw Jalapeno Peppers contain 1.4 times more Vitamin B2, 3.1 times more Vitamin B3, 2.3 times more Vitamin B5, 5.7 times more Vitamin B6, 98.8 times more Vitamin C, 179 times more Vitamin E and 4.5 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Raw Jalapeno Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Jalapeno Peppers:

• Canned All Types Kidney Beans have 2.8 times more Calcium, 2.9 times more Copper, 4.7 times more Iron, 1.8 times more Magnesium, 1.7 times more Manganese, 3.5 times more Phosphorus, 2.3 times more Selenium, 98.7 times more Sodium and 3.3 times more Zinc than Raw Jalapeno Peppers.
• Both Canned All Types Kidney Beans and Raw Jalapeno Peppers have similar amounts of Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned All Types Kidney Beans have 2.9 times more Energy, 1.6 times more Omega 3, 2.2 times more Carbohydrate, 1.5 times more Fiber and 5.7 times more Protein than Raw Jalapeno Peppers.
• While Raw Jalapeno Peppers contain 2.2 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Raw Jalapeno Peppers have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.