Comparing Nutrients in 1 pound Canned Kidney Beans VS Sauteed Green Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Sauteed Green Sweet Peppers	2%	84%	14%

Macro Nutrients

	Canned Kidney Beans	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Energy	13% 381kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	55.4% 53.8g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	22.5% 7.2g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	218% 3.5g	1.6g per day for Men 19-50 years
Omega 6	2.83% 0.48g	137% 23.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.6% 65.8g	14.7% 19g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	13.6% 9.84g	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	6.76% 4.9g	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	% 4.94g	g per day for Men 19-50 years
Sucrose	% 8.4g	% 0g	g per day for Men 19-50 years
Fiber	51.3% 19.5g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	6.3% 3.54g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	NA	7.06% 63.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.86mg	16.5% 2.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	68.4% 0.89mg	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	41% 163μg	2.27% 9.07μg	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	6.05% 5.44mg	892% 803mg	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	0.6% 0.091mg	42.3% 6.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Sauteed Green Sweet Peppers	Recommended Dietary Allowance
Calcium	15.4% 154mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	8.57% 0.077mg	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	66.3% 5.3mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	12.2% 0.28mg	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	58.3% 408mg	9.7% 68mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	18% 608mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	89.5% 1343mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	9.57% 354g	10% 375g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Kidney Beans vs Sauteed Green Sweet Peppers:

• Canned All Types Kidney Beans have 2.8 times more Vitamin B1, 1.2 times more Vitamin B5 and 18 times more Vitamin B9 than Sauteed Green Sweet Peppers.
• While Sauteed Green Sweet Peppers contain 1.4 times more Vitamin B3, 2.6 times more Vitamin B6, 147.5 times more Vitamin C, 70 times more Vitamin E and 5.2 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Sauteed Green Sweet Peppers have similar amounts of Vitamin B2 per 1 lb.
• Both Canned All Types Kidney Beans as well as Sauteed Green Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Kidney Beans vs Sauteed Green Sweet Peppers:

• Canned All Types Kidney Beans have 4.3 times more Calcium, 7.9 times more Copper, 3.9 times more Iron, 3.4 times more Magnesium, 2.7 times more Manganese, 6 times more Phosphorus, 1.8 times more Potassium, 1.5 times more Selenium, 17.4 times more Sodium and 7.7 times more Zinc than Sauteed Green Sweet Peppers.
• Both Canned All Types Kidney Beans and Sauteed Green Sweet Peppers have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned All Types Kidney Beans have 3.4 times more Carbohydrate, 2.4 times more Fiber and 6.7 times more Protein than Sauteed Green Sweet Peppers.
• While Sauteed Green Sweet Peppers contain 1.4 times more Energy, 19.8 times more Fat, 11.3 times more Saturated Fat, 9.4 times more Omega 3, 48.4 times more Omega 6 and more Fructose than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Sauteed Green Sweet Peppers have similar amounts of Sugars per 1 lb.
• Both Canned All Types Kidney Beans as well as Sauteed Green Sweet Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.