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

Weight per 500 calories

• Dried Red Sweet Peppers: 159g
• Canned Yellow Snap Beans: 2500g

Dried Red Sweet Peppers have 15.7 times more energy per 100g than Canned Yellow Snap Beans. It has high energy density when compared to other foods. Canned Yellow Snap Beans, Solids with Salt having very low energy density.

Which food has more nutrients per 500 calories - Dried Red Sweet Peppers or Canned Yellow Snap Beans?

Macros Ratio

	Protein	Fat	Carbs
Dried Red Sweet Peppers	19%	7%	74%
Canned Yellow Snap Beans	20%	4%	76%

Macro Nutrients

	Dried Red Sweet Peppers	Canned Yellow Snap Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.92% 4.78g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	2.22% 0.71g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	48.4% 0.78g	1.6g per day for Men 19-50 years
Omega 6	13.7% 2.33g	2.8% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	86.5% 113g	130g per day for Men 19-50 years
Sugars	89.5% 65g	27% 19.5g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	89.3% 34g	85.5% 32.5g	38g per day for Men 19-50 years
Protein	51% 28.5g	51.3% 28.8g	56g per day for Men 19-50 years

Vitamins

	Dried Red Sweet Peppers	Canned Yellow Snap Beans	Recommended Dietary Allowance
Vitamin A	683% 6151μg	14% 125μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	31.3% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	147% 1.9mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.6% 11.8mg	31.4% 5.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.5% 0.78mg	64.5% 3.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	272% 3.54mg	71% 0.93mg	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	200% 800μg	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	133% 120mg	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	48.3% 7.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	152% 182μg	819% 983μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Red Sweet Peppers	Canned Yellow Snap Beans	Recommended Dietary Allowance
Calcium	21.3% 213mg	65% 650mg	1000mg per day for Men 19-50 years
Copper	246% 2.2mg	106% 0.95mg	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	281% 22.5mg	8mg per day for Men 19-50 years
Magnesium	71.3% 299mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	217% 5mg	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	68% 475mg	700mg per day for Men 19-50 years
Potassium	148% 5048mg	80% 2725mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	20.5% 307mg	418% 6275mg	1500mg per day for Men 19-50 years
Zinc	35% 3.84mg	66% 7.25mg	11mg per day for Men 19-50 years
Water	0.086% 3.2g	63% 2333g	3700g per day for Men 19-50 years

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

• Freeze-dried Red Sweet Peppers have 49.2 times more Vitamin A, 5.1 times more Vitamin B1, 1.4 times more Vitamin B2, 2.3 times more Vitamin B3, 3.8 times more Vitamin B6 and 25.2 times more Vitamin C than Canned Yellow Snap Beans, Solids with Salt.
• While Canned Yellow Snap Beans, Solids with Salt contain 4.2 times more Vitamin B5, 2.2 times more Vitamin B9 and 5.4 times more Vitamin K than Freeze-dried Red Sweet Peppers.
• Both Freeze-dried Red Sweet Peppers and Canned Yellow Snap Beans, Solids with Salt have similar amounts of Vitamin E per 500 kcal.
• Both Freeze-dried Red Sweet Peppers as well as Canned Yellow Snap Beans, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Freeze-dried Red Sweet Peppers have 2.3 times more Copper and 1.9 times more Potassium than Canned Yellow Snap Beans, Solids with Salt.
• While Canned Yellow Snap Beans, Solids with Salt contain 3 times more Calcium, 1.4 times more Iron, 1.7 times more Manganese, 1.7 times more Selenium, 20.4 times more Sodium, 1.9 times more Zinc and 732.4 times more Water than Freeze-dried Red Sweet Peppers.
• Both Freeze-dried Red Sweet Peppers and Canned Yellow Snap Beans, Solids with Salt have similar amounts of Magnesium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Freeze-dried Red Sweet Peppers have 4.9 times more Omega 6 and 3.3 times more Sugars than Canned Yellow Snap Beans, Solids with Salt.
• While Canned Yellow Snap Beans, Solids with Salt contain 3.4 times more Omega 3 than Freeze-dried Red Sweet Peppers.
• Both Freeze-dried Red Sweet Peppers and Canned Yellow Snap Beans, Solids with Salt have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Freeze-dried Red Sweet Peppers as well as Canned Yellow Snap Beans, Solids with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.