Comparing Nutrients in 500 calories Dried Red Sweet Peppers VS Canned Kidney Beans

Weight per 500 calories

• Dried Red Sweet Peppers: 159g
• Canned Kidney Beans: 595g

Dried Red Sweet Peppers have 3.7 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 500 calories - Dried Red Sweet Peppers or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Dried Red Sweet Peppers	19%	7%	74%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Dried Red Sweet Peppers	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.92% 4.78g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	2.22% 0.71g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	13.7% 2.33g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	89.5% 65g	15% 11g	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	% 11g	g per day for Men 19-50 years
Fiber	89.3% 34g	67.4% 25.6g	38g per day for Men 19-50 years
Protein	51% 28.5g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Dried Red Sweet Peppers	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	683% 6151μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	147% 1.9mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.6% 11.8mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.5% 0.78mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	272% 3.54mg	34% 0.44mg	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	91% 365μg	53.6% 214μg	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	3362% 3025mg	7.94% 7.14mg	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	42.5% 6.37mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	152% 182μg	20.3% 24.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Red Sweet Peppers	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	21.3% 213mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	246% 2.2mg	89.3% 0.8mg	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	207% 16.6mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	71.3% 299mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	43.5% 1mg	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	74.4% 521mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	148% 5048mg	41.5% 1411mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	20.5% 307mg	117% 1762mg	1500mg per day for Men 19-50 years
Zinc	35% 3.84mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	0.086% 3.2g	12.6% 465g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Dried Red Sweet Peppers vs Canned Kidney Beans:

• Freeze-dried Red Sweet Peppers have 2.8 times more Vitamin B1, 6.3 times more Vitamin B2, 4.8 times more Vitamin B3, 8 times more Vitamin B6, 1.7 times more Vitamin B9, 423.6 times more Vitamin C, 53.5 times more Vitamin E and 7.5 times more Vitamin K than Canned All Types Kidney Beans.
• Both Freeze-dried Red Sweet Peppers and Canned All Types Kidney Beans have similar amounts of Vitamin B5 per 500 kcal.
• Both Freeze-dried Red Sweet Peppers as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Dried Red Sweet Peppers vs Canned Kidney Beans:

• Freeze-dried Red Sweet Peppers have 2.8 times more Copper, 2.4 times more Iron, 1.9 times more Magnesium, 3 times more Manganese, 3.6 times more Potassium and 1.4 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 5.7 times more Sodium and 145.9 times more Water than Freeze-dried Red Sweet Peppers.
• Both Freeze-dried Red Sweet Peppers and Canned All Types Kidney Beans have similar amounts of Calcium, Phosphorus and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Freeze-dried Red Sweet Peppers have 3.7 times more Omega 6, 1.3 times more Carbohydrate, 5.9 times more Sugars and 1.3 times more Fiber than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.1 times more Omega 3 than Freeze-dried Red Sweet Peppers.
• Both Freeze-dried Red Sweet Peppers and Canned All Types Kidney Beans have similar amounts of Energy and Protein per 500 kcal.
• Both Freeze-dried Red Sweet Peppers as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.