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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Sweet Peppers	11%	6%	83%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Boiled Red Sweet Peppers	Canned Kidney Beans	Recommended Dietary Allowance
Energy	9.66% 280kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	5.65% 0.96g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.5% 67g	112% 145g	130g per day for Men 19-50 years
Sugars	60.6% 44g	25.5% 18.5g	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	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18.5g	g per day for Men 19-50 years
Fiber	31.6% 12g	113% 43g	38g per day for Men 19-50 years
Protein	16.4% 9.2g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Sweet Peppers	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	163% 1470μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.77mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	57% 0.74mg	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	40% 160μg	90% 360μg	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	1900% 1710mg	13.3% 12mg	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	110% 16.5mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42.5% 51μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Sweet Peppers	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	9% 90mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	72.2% 0.65mg	150% 1.35mg	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	57.5% 4.6mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	73% 1.68mg	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	25.7% 180mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	25% 919g	21% 780g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Boiled Red Sweet Peppers has 3.1 times more Vitamin B6, 142.5 times more Vitamin C, 82.5 times more Vitamin E and 1.2 times more Vitamin K than Canned Kidney Beans.
• While 1 kg of Canned All Types Kidney Beans contains 2 times more Vitamin B1, 1.7 times more Vitamin B2, 1.7 times more Vitamin B5 and 2.3 times more Vitamin B9 than Boiled and Drained Red Sweet Peppers.
• Both Boiled Red Sweet Peppers and Canned Kidney Beans provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Boiled Red Sweet Peppers have insufficient amounts of Vitamin B5
• 1 kilogram of Canned Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Boiled and Drained Red Sweet Peppers as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kg of Canned All Types Kidney Beans contains 3.8 times more Calcium, 2.1 times more Copper, 2.5 times more Iron, 2.7 times more Magnesium, 1.5 times more Manganese, 5 times more Phosphorus, 1.4 times more Potassium, 148 times more Sodium and 3.8 times more Zinc than Boiled and Drained Red Sweet Peppers.
• Both Boiled Red Sweet Peppers and Canned Kidney Beans contain similar levels of Water per one kilogram.
• 1 kilogram of Boiled Red Sweet Peppers lack sufficient amounts of Calcium and Zinc
• Both Boiled and Drained Red Sweet Peppers as well as Canned All Types Kidney Beans lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Red Sweet Peppers has 2.4 times more Sugars than Canned Kidney Beans.
• While 1 kg of Canned All Types Kidney Beans contains 3 times more Energy, 8.2 times more Omega 3, 2.2 times more Carbohydrate, 3.6 times more Fiber and 5.7 times more Protein than Boiled and Drained Red Sweet Peppers.
• 1 kilogram of Boiled Red Sweet Peppers provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled and Drained Red Sweet Peppers as well as Canned All Types Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.