Comparing Nutrients in 7 ounces Canned Kidney Beans VS Yellow Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Yellow Sweet Peppers	13%	6%	81%

Macro Nutrients

	Canned Kidney Beans	Yellow Sweet Peppers	Recommended Dietary Allowance
Energy	5.75% 167kcal	1.85% 53.6kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	NA	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	9.65% 12.5g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	NA	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	4.7% 1.8g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Yellow Sweet Peppers	Recommended Dietary Allowance
Vitamin A	NA	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	4.63% 0.056mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	6.67% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	3.04% 0.91μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18% 71.4μg	13% 51.6μg	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	405% 364mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Yellow Sweet Peppers	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	23.6% 0.21mg	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	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	10% 0.23mg	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	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.2% 155g	4.94% 183g	3700g per day for Men 19-50 years

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

• Canned All Types Kidney Beans have 4.1 times more Vitamin B1, 2 times more Vitamin B2 and 1.4 times more Vitamin B9 than Raw Yellow Sweet Peppers.
• While Raw Yellow Sweet Peppers contain 2.2 times more Vitamin B3, 2.3 times more Vitamin B6 and 152.9 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Yellow Sweet Peppers have similar amounts of Vitamin B5 per 7 oz.
• Both Canned All Types Kidney Beans as well as Raw Yellow Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Canned All Types Kidney Beans have 3.1 times more Calcium, 1.3 times more Copper, 2.5 times more Iron, 2.3 times more Magnesium, 1.4 times more Manganese, 3.8 times more Phosphorus, 3 times more Selenium, 148 times more Sodium and 2.7 times more Zinc than Raw Yellow Sweet Peppers.
• Both Canned All Types Kidney Beans and Raw Yellow Sweet Peppers have similar amounts of Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned All Types Kidney Beans have 3.1 times more Energy, 2.3 times more Carbohydrate, 4.8 times more Fiber and 5.2 times more Protein than Raw Yellow Sweet Peppers.
• Both Canned All Types Kidney Beans as well as Raw Yellow Sweet Peppers have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.