Comparing Nutrients in 1 kilogram Canned Red Kidney Beans with Liquids VS Boiled Green Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Boiled Green Sweet Peppers	11%	6%	83%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Boiled Green Sweet Peppers	Recommended Dietary Allowance
Energy	28% 810kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	5.65% 0.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	51.5% 67g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	44% 32g	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	20.7% 15g	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	% 15.5g	g per day for Men 19-50 years
Sucrose	% 18.5g	% 1.5g	g per day for Men 19-50 years
Fiber	113% 43g	31.6% 12g	38g per day for Men 19-50 years
Protein	93% 52.2g	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Boiled Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.6% 230μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.94mg	30% 4.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	179% 2.33mg	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	57.5% 230μg	40% 160μg	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	8.9% 8mg	827% 744mg	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	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Boiled Green Sweet Peppers	Recommended Dietary Allowance
Calcium	29% 290mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	163% 1.47mg	72.2% 0.65mg	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	156% 12.5mg	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	50% 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	151% 1060mg	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	76.5% 2600mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	171% 2560mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	21% 780g	25% 919g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Boiled Green Sweet Peppers per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Red Kidney Beans with Liquids versus 1 kg of Boiled Green Sweet Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Red Kidney Beans with Liquids vs Boiled Green Sweet Peppers:

• 1 kilogram of Canned Red Kidney Beans with Liquids has 1.8 times more Vitamin B1, 2.2 times more Vitamin B2, 1.6 times more Vitamin B5 and 1.4 times more Vitamin B9 than Boiled Green Sweet Peppers.
• While 1 kg of Boiled and Drained Green Sweet Peppers contains more Vitamin A, 2.9 times more Vitamin B6, 93 times more Vitamin C, 25 times more Vitamin E and 2.4 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Boiled Green Sweet Peppers provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• 1 kilogram of Boiled Green Sweet Peppers have insufficient amounts of Vitamin B5
• Both Canned Red Kidney Beans Solids and Liquids as well as Boiled and Drained Green Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Red Kidney Beans with Liquids vs Boiled Green Sweet Peppers:

• 1 kilogram of Canned Red Kidney Beans with Liquids has 3.2 times more Calcium, 2.3 times more Copper, 2.7 times more Iron, 3 times more Magnesium, 2.5 times more Manganese, 5.9 times more Phosphorus, 1.6 times more Potassium, 3.7 times more Selenium, 128 times more Sodium and 5.2 times more Zinc than Boiled Green Sweet Peppers.
• Both Canned Red Kidney Beans with Liquids and Boiled Green Sweet Peppers contain similar levels of Water per one kilogram.
• 1 kilogram of Boiled Green Sweet Peppers lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Red Kidney Beans with Liquids has 2.9 times more Energy, 5.1 times more Omega 3, 2.2 times more Carbohydrate, 3.6 times more Fiber and 5.7 times more Protein than Boiled Green Sweet Peppers.
• While 1 kg of Boiled and Drained Green Sweet Peppers contains 1.7 times more Sugars and more Fructose than Canned Red Kidney Beans Solids and Liquids.
• 1 kilogram of Boiled Green Sweet Peppers provide inadequate amounts of Energy, Omega 3 and Protein
• Both Canned Red Kidney Beans Solids and Liquids as well as Boiled and Drained Green Sweet Peppers provide inadequate amounts of Omega 6 in one kilogram.