Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Cooked Chopped Frozen Green Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cooked Chopped Frozen Green Sweet Peppers	18%	8%	74%

Macro Nutrients

	Canned Kidney Beans	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Energy	29% 840kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	30% 39g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 18.5g	NA	g per day for Men 19-50 years
Fiber	113% 43g	23.7% 9g	38g per day for Men 19-50 years
Protein	93% 52.2g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	NA	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	67.6% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	83% 1.08mg	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	25% 100μg	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	458% 412mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cooked Chopped Frozen Green Sweet Peppers	Recommended Dietary Allowance
Calcium	34% 340mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	49% 0.44mg	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	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	16.7% 70mg	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	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	21% 720mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	21% 780g	25.6% 947g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Cooked Chopped Frozen Green Sweet Peppers:

• Canned All Types Kidney Beans have 2.3 times more Vitamin B1, 1.6 times more Vitamin B2, 6 times more Vitamin B5 and 3.6 times more Vitamin B9 than Boiled Chopped Frozen Green Sweet Peppers.
• While Boiled Chopped Frozen Green Sweet Peppers contain 2.6 times more Vitamin B3, 1.5 times more Vitamin B6 and 34.3 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Boiled Chopped Frozen Green Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Cooked Chopped Frozen Green Sweet Peppers:

• Canned All Types Kidney Beans have 4.3 times more Calcium, 3.1 times more Copper, 2.3 times more Iron, 3.9 times more Magnesium, 1.7 times more Manganese, 6.9 times more Phosphorus, 3.3 times more Potassium, 4.5 times more Selenium, 74 times more Sodium and 9.2 times more Zinc than Boiled Chopped Frozen Green Sweet Peppers.
• Both Canned All Types Kidney Beans and Boiled Chopped Frozen Green Sweet Peppers have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned All Types Kidney Beans have 4.7 times more Energy, 9.1 times more Omega 3, 3.7 times more Carbohydrate, 4.8 times more Fiber and 5.5 times more Protein than Boiled Chopped Frozen Green Sweet Peppers.
• Both Canned All Types Kidney Beans as well as Boiled Chopped Frozen Green Sweet Peppers have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.