Comparing Nutrients in 300 calories Paprika VS Canned Kidney Beans

Weight per 300 calories

• Paprika: 106g
• Canned Kidney Beans: 357g

Paprika has 3.4 times more energy per 100g than Canned Kidney Beans. It has high energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Paprika or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Paprika	15%	30%	55%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Paprika	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.7g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	7.1% 2.28g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	45.8% 7.8g	2.23% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.4g	40% 51.8g	130g per day for Men 19-50 years
Sugars	15% 11g	9.1% 6.6g	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	9.85% 7.14g	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	% 2.8g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.86g	% 6.6g	g per day for Men 19-50 years
Fiber	98% 37g	40.4% 15.4g	38g per day for Men 19-50 years
Protein	27% 15g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Paprika	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	291% 2620μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.3% 0.35mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67% 10.7mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.4% 2.67mg	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	175% 2.28mg	20.3% 0.26mg	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	13% 52μg	32% 129μg	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	1.06% 0.96mg	4.76% 4.3mg	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	206% 31mg	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	71% 85.4μg	12.2% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Paprika	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	24.4% 244mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	84.3% 0.76mg	53.6% 0.48mg	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	281% 22.5mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	45% 189mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	73.5% 1.7mg	26% 0.6mg	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	47.7% 334mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	71.3% 2426mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	12% 6.7μg	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	4.82% 72.3mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	0.32% 12g	7.53% 279g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Paprika vs Canned Kidney Beans:

• Paprika Spice has 7.2 times more Vitamin B2, 7.3 times more Vitamin B3, 5.4 times more Vitamin B5, 8.6 times more Vitamin B6, 433.4 times more Vitamin E and 5.8 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.5 times more Vitamin B9 and 4.5 times more Vitamin C than Paprika Spice.
• Both Paprika Spice and Canned All Types Kidney Beans have similar amounts of Vitamin B1 per 300 kcal.
• Both Paprika Spice as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Paprika vs Canned Kidney Beans:

• Paprika Spice has 2 times more Calcium, 1.6 times more Copper, 5.4 times more Iron, 2 times more Magnesium, 2.8 times more Manganese, 2.9 times more Potassium, 2.1 times more Selenium and 2.8 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 14.6 times more Sodium and 23.3 times more Water than Paprika Spice.
• Both Paprika Spice and Canned All Types Kidney Beans have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Paprika Spice has 6.4 times more Fat, 4.5 times more Saturated Fat, 1.6 times more Omega 3, 20.6 times more Omega 6, 1.7 times more Sugars, more Fructose and 2.4 times more Fiber than Canned All Types Kidney Beans.
• Both Paprika Spice and Canned All Types Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Paprika Spice as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.