Comparing Nutrients in 1 pound Canned Kidney Beans VS Frozen Chopped Red Sweet Peppers

Macros Ratio

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

Macro Nutrients

	Canned Kidney Beans	Frozen Chopped Red Sweet Peppers	Recommended Dietary Allowance
Energy	13% 381kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	2.83% 0.48g	2.72% 0.46g	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	15.5% 20g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	20.4% 14.8g	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	% 8.4g	NA	g per day for Men 19-50 years
Fiber	51.3% 19.5g	19% 7.26g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	8.75% 4.9g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Frozen Chopped Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	NA	61% 549μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.86mg	39% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	2.72% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	48% 0.62mg	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	16% 63.5μg	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	296% 266mg	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	37% 5.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	14.4% 17.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Frozen Chopped Red Sweet Peppers	Recommended Dietary Allowance
Calcium	15.4% 154mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	26.7% 0.24mg	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	35% 2.8mg	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	23% 0.53mg	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	11% 77mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	12% 413mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	89.5% 1343mg	1.5% 22.7mg	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	11.5% 426g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Kidney Beans vs Frozen Chopped Red Sweet Peppers:

• Canned All Types Kidney Beans have 1.7 times more Vitamin B1, 1.3 times more Vitamin B2, 4.6 times more Vitamin B5 and 2.6 times more Vitamin B9 than Frozen Chopped Red Sweet Peppers, Unprepared.
• While Frozen Chopped Red Sweet Peppers, Unprepared contain 3.3 times more Vitamin B3, 1.9 times more Vitamin B6, 48.9 times more Vitamin C and 61.5 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Frozen Chopped Red Sweet Peppers, Unprepared have similar amounts of Vitamin K per 1 lb.
• Both Canned All Types Kidney Beans as well as Frozen Chopped Red Sweet Peppers, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Kidney Beans vs Frozen Chopped Red Sweet Peppers:

• Canned All Types Kidney Beans have 3.8 times more Calcium, 2.5 times more Copper, 1.9 times more Iron, 3.4 times more Magnesium, 1.4 times more Manganese, 5.3 times more Phosphorus, 2.6 times more Potassium, 4.5 times more Selenium, 59.2 times more Sodium and 7.7 times more Zinc than Frozen Chopped Red Sweet Peppers, Unprepared.
• Both Canned All Types Kidney Beans and Frozen Chopped Red Sweet Peppers, Unprepared have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned All Types Kidney Beans have 4.2 times more Energy, 8.2 times more Omega 3, 3.3 times more Carbohydrate, 2.7 times more Fiber and 4.8 times more Protein than Frozen Chopped Red Sweet Peppers, Unprepared.
• While Frozen Chopped Red Sweet Peppers, Unprepared contain 1.8 times more Sugars than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Frozen Chopped Red Sweet Peppers, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.