Comparing Nutrients in 300 calories Canned Kidney Beans VS Red Sweet Peppers

Weight per 300 calories

• Canned Kidney Beans: 357g
• Red Sweet Peppers: 1154g

Canned Kidney Beans have 3.2 times more energy per 100g than Red Sweet Peppers. It has average energy density when compared to other foods. Raw Red Sweet Peppers having very low energy density.

Which food has more nutrients per 300 calories - Canned Kidney Beans or Red Sweet Peppers?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Red Sweet Peppers	13%	9%	78%

Macro Nutrients

	Canned Kidney Beans	Red Sweet Peppers	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	3.57% 3.46g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	18.3% 0.29g	40.4% 0.65g	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	6.8% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 51.8g	53.5% 69.6g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	67% 48.5g	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	0% 0g	36% 26g	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	% 22.4g	g per day for Men 19-50 years
Sucrose	% 6.6g	% 0g	g per day for Men 19-50 years
Fiber	40.4% 15.4g	63.8% 24.2g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	NA	201% 1812μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	52% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	75.4% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	70.6% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.86% 0.49mg	73% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	258% 3.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	16.4% 4.93μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	32% 129μg	133% 531μg	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	4.76% 4.3mg	1637% 1473mg	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	0.48% 0.071mg	122% 18.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.6μg	47% 56.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Red Sweet Peppers	Recommended Dietary Allowance
Calcium	12% 121mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	21.8% 0.2mg	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	52.2% 4.18mg	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	56% 1.3mg	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	46% 321mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	71.6% 2435mg	3400mg per day for Men 19-50 years
Selenium	5.84% 3.2μg	2.1% 1.15μg	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	3.08% 46mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	26.2% 2.9mg	11mg per day for Men 19-50 years
Water	7.53% 279g	28.8% 1064g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Kidney Beans vs Red Sweet Peppers:

• Raw Red Sweet Peppers contain 1.5 times more Vitamin B1, 5.4 times more Vitamin B2, 7.7 times more Vitamin B3, 7.4 times more Vitamin B5, 12.7 times more Vitamin B6, 4.1 times more Vitamin B9, 343.8 times more Vitamin C, 255.2 times more Vitamin E and 3.9 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Raw Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Kidney Beans vs Red Sweet Peppers:

• Canned All Types Kidney Beans have 1.5 times more Calcium, 2.5 times more Copper, 2.8 times more Selenium and 22.9 times more Sodium than Raw Red Sweet Peppers.
• While Raw Red Sweet Peppers contain 1.4 times more Magnesium, 2.2 times more Manganese, 2.9 times more Potassium, 1.8 times more Zinc and 3.8 times more Water than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Red Sweet Peppers have similar amounts of Iron and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned All Types Kidney Beans have 1.6 times more Protein than Raw Red Sweet Peppers.
• While Raw Red Sweet Peppers contain 1.6 times more Fat, 2.2 times more Omega 3, 3 times more Omega 6, 1.3 times more Carbohydrate, 7.3 times more Sugars, more Fructose and 1.6 times more Fiber than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Red Sweet Peppers have similar amounts of Energy per 300 kcal.
• Both Canned All Types Kidney Beans as well as Raw Red Sweet Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.