Comparing Nutrients in 100 grams Canned Kidney Beans VS Hungarian Peppers

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Hungarian Peppers	9%	11%	80%

Macro Nutrients

	Canned Kidney Beans	Hungarian Peppers	Recommended Dietary Allowance
Energy	2.9% 84kcal	1% 29kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	5.13% 0.082g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.5g	5.15% 6.7g	130g per day for Men 19-50 years
Sugars	2.55% 1.85g	4.87% 3.53g	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	% 1.85g	NA	g per day for Men 19-50 years
Fiber	11.3% 4.3g	2.63% 1g	38g per day for Men 19-50 years
Protein	9.32% 5.2g	1.43% 0.8g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Hungarian Peppers	Recommended Dietary Allowance
Vitamin A	NA	4.56% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.67% 0.12mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	4.23% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.57% 0.41mg	6.83% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.76% 0.14mg	4.1% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	39.8% 0.52mg	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	9% 36μg	13.3% 53μg	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	1.33% 1.2mg	103% 93mg	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	0.13% 0.02mg	3.2% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	8.25% 9.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Hungarian Peppers	Recommended Dietary Allowance
Calcium	3.4% 34mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	12.8% 0.12mg	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	14.6% 1.17mg	5.75% 0.46mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	7.3% 0.17mg	8.87% 0.2mg	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	13% 90mg	4.14% 29mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	5.94% 202mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	19.7% 296mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	4.2% 0.46mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	2.1% 78g	2.47% 92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Kidney Beans vs Hungarian Peppers:

• Canned All Types Kidney Beans have 1.5 times more Vitamin B1 than Raw Hungarian Peppers.
• While Raw Hungarian Peppers contain 2.7 times more Vitamin B3, 1.5 times more Vitamin B5, 7 times more Vitamin B6, 1.5 times more Vitamin B9, 77.4 times more Vitamin C, 24 times more Vitamin E and 2.4 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Hungarian Peppers have similar amounts of Vitamin B2 per 100 g.
• Both Canned All Types Kidney Beans as well as Raw Hungarian Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned Kidney Beans vs Hungarian Peppers:

• Canned All Types Kidney Beans have 2.8 times more Calcium, 2.5 times more Iron, 1.7 times more Magnesium, 3.1 times more Phosphorus, 3 times more Selenium, 296 times more Sodium and 1.5 times more Zinc than Raw Hungarian Peppers.
• Both Canned All Types Kidney Beans and Raw Hungarian Peppers have similar amounts of Copper, Manganese, Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned All Types Kidney Beans have 2.9 times more Energy, 7.5 times more Omega 3, 2.2 times more Carbohydrate, 4.3 times more Fiber and 6.5 times more Protein than Raw Hungarian Peppers.
• While Raw Hungarian Peppers contain 2.2 times more Omega 6 and 1.9 times more Sugars than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Raw Hungarian Peppers have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.