Comparing Nutrients in 7 ounces Sauteed Green Sweet Peppers VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Sauteed Green Sweet Peppers	2%	84%	14%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Sauteed Green Sweet Peppers	Canned Kidney Beans	Recommended Dietary Allowance
Energy	7.94% 230kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	24.2% 23.5g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	9.86% 3.16g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	96% 1.53g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	60% 10g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.44% 8.37g	22% 28.8g	130g per day for Men 19-50 years
Sugars	5.94% 4.3g	5.06% 3.67g	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	2.96% 2.14g	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	% 2.16g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.67g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Sauteed Green Sweet Peppers	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.2% 1.15mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	11.3% 0.15mg	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	0.99% 3.97μg	18% 71.4μg	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	390% 351mg	2.65% 2.4mg	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	18.5% 2.78mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35.2% 42.3μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Green Sweet Peppers	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	1.6% 16mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	29.8% 0.27mg	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	7.44% 0.6mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	5.35% 0.12mg	14.5% 0.33mg	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	4.25% 29.8mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	7.82% 266mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	4.43% 164g	4.2% 155g	3700g per day for Men 19-50 years

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

• Sauteed Green Sweet Peppers have 1.4 times more Vitamin B3, 2.6 times more Vitamin B6, 147.5 times more Vitamin C, 70 times more Vitamin E and 5.2 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.8 times more Vitamin B1 and 18 times more Vitamin B9 than Sauteed Green Sweet Peppers.
• Both Sauteed Green Sweet Peppers and Canned All Types Kidney Beans have similar amounts of Vitamin B2 and Vitamin B5 per 7 oz.
• Both Sauteed Green Sweet Peppers as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Canned All Types Kidney Beans contain 4.3 times more Calcium, 7.9 times more Copper, 3.9 times more Iron, 3.4 times more Magnesium, 2.7 times more Manganese, 6 times more Phosphorus, 1.8 times more Potassium, 1.5 times more Selenium, 17.4 times more Sodium and 7.7 times more Zinc than Sauteed Green Sweet Peppers.
• Both Sauteed Green Sweet Peppers and Canned All Types Kidney Beans have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Sauteed Green Sweet Peppers have 1.4 times more Energy, 19.8 times more Fat, 11.3 times more Saturated Fat, 9.4 times more Omega 3, 48.4 times more Omega 6 and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.4 times more Carbohydrate, 2.4 times more Fiber and 6.7 times more Protein than Sauteed Green Sweet Peppers.
• Both Sauteed Green Sweet Peppers and Canned All Types Kidney Beans have similar amounts of Sugars per 7 oz.
• Both Sauteed Green Sweet Peppers as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.