Comparing Nutrients in 7 ounces Canned Kidney Beans VS Dried Red Sweet Peppers

Macros Ratio

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

Macro Nutrients

	Canned Kidney Beans	Dried Red Sweet Peppers	Recommended Dietary Allowance
Energy	5.75% 167kcal	21.5% 623kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	6.14% 5.95g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	2.77% 0.89g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	105% 136g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	112% 81g	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	% 3.67g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	111% 42.3g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	63.4% 35.5g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Dried Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	NA	852% 7666μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	198% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	183% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	339% 4.4mg	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	18% 71.4μg	114% 454μg	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	2.65% 2.4mg	4189% 3770mg	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	0.26% 0.04mg	53% 7.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	189% 227μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Dried Red Sweet Peppers	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	306% 2.76mg	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	29% 2.32mg	258% 20.6mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	89% 373mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	164% 3.76mg	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	25.5% 179mg	93% 649mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	185% 6291mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	13.4% 7.34μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	25.5% 383mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	43.5% 4.8mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Dried Red Sweet Peppers per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Kidney Beans versus 7 oz of Dried Red Sweet Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Dried Red Sweet Peppers:

• 7 oz of Freeze-dried Red Sweet Peppers contain 10.3 times more Vitamin B1, 23.5 times more Vitamin B2, 18 times more Vitamin B3, 3.5 times more Vitamin B5, 30 times more Vitamin B6, 6.4 times more Vitamin B9, 1583.3 times more Vitamin C, 200 times more Vitamin E and 27.9 times more Vitamin K than Canned All Types Kidney Beans.
• 7 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Canned All Types Kidney Beans as well as Freeze-dried Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Dried Red Sweet Peppers:

• 7 ounces of Canned Kidney Beans have 1.5 times more Sodium and 39 times more Water than Dried Red Sweet Peppers.
• While 7 oz of Freeze-dried Red Sweet Peppers contain 3.9 times more Calcium, 10.3 times more Copper, 8.9 times more Iron, 7 times more Magnesium, 11.3 times more Manganese, 3.6 times more Phosphorus, 13.4 times more Potassium, 4.1 times more Selenium and 5.2 times more Zinc than Canned All Types Kidney Beans.
• 7 ounces of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Freeze-dried Red Sweet Peppers contain 3.7 times more Energy, 5 times more Fat, 1.8 times more Omega 3, 13.8 times more Omega 6, 4.7 times more Carbohydrate, 22 times more Sugars, 5 times more Fiber and 3.4 times more Protein than Canned All Types Kidney Beans.
• 7 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6