Comparing Nutrients in 14 ounces In Pod Fava Beans VS Dried Ancho Peppers

Macros Ratio

	Protein	Fat	Carbs
In Pod Fava Beans	29%	6%	65%
Dried Ancho Peppers	15%	23%	62%

Macro Nutrients

	In Pod Fava Beans	Dried Ancho Peppers	Recommended Dietary Allowance
Energy	12% 349kcal	38.5% 1115kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	33.6% 32.5g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	10% 3.25g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	40.7% 0.65g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	100% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	157% 204g	130g per day for Men 19-50 years
Sugars	50.4% 36.6g	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	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	78.3% 29.8g	226% 85.7g	38g per day for Men 19-50 years
Protein	56% 31.4g	84% 47g	56g per day for Men 19-50 years

Vitamins

	In Pod Fava Beans	Dried Ancho Peppers	Recommended Dietary Allowance
Vitamin A	7.5% 67.5μg	451% 4056μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	59.2% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.5% 1.15mg	688% 8.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.8% 8.93mg	159% 25.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	158% 7.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	1079% 14mg	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	147% 587μg	68.5% 274μg	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	16.3% 14.7mg	8.8% 7.94mg	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	30.7% 4.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	135% 162μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	In Pod Fava Beans	Dried Ancho Peppers	Recommended Dietary Allowance
Calcium	14.7% 147mg	24.2% 242mg	1000mg per day for Men 19-50 years
Copper	177% 1.6mg	224% 2mg	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	77% 6.15mg	542% 43.4mg	8mg per day for Men 19-50 years
Magnesium	31% 131mg	107% 448mg	420mg per day for Men 19-50 years
Manganese	114% 2.62mg	221% 5.08mg	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	73% 512mg	114% 798mg	700mg per day for Men 19-50 years
Potassium	38.8% 1318mg	281% 9569mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	6.6% 99mg	11.4% 171mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	51.2% 5.64mg	11mg per day for Men 19-50 years
Water	7.8% 288g	2.43% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: In Pod Fava Beans VS Dried Ancho Peppers per 14 oz

Compare the macro and micronutrient content in 14 oz of In Pod Fava Beans versus 14 oz of Dried Ancho Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of In Pod Fava Beans vs Dried Ancho Peppers:

• 14 ounces of In Pod Fava Beans have 2.1 times more Vitamin B9 and 1.9 times more Vitamin C than Dried Ancho Peppers.
• While 14 oz of Dried Ancho Peppers contain 60.1 times more Vitamin A, 1.3 times more Vitamin B1, 7.8 times more Vitamin B2, 2.8 times more Vitamin B3, 8.8 times more Vitamin B5 and 34 times more Vitamin B6 than Raw In Pod Fava Beans.
• 14 ounces of In Pod Fava Beans have insufficient amounts of Vitamin A
• Both Raw In Pod Fava Beans as well as Dried Ancho Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for In Pod Fava Beans vs Dried Ancho Peppers:

• 14 oz of Dried Ancho Peppers contain 1.6 times more Calcium, 1.3 times more Copper, 7.1 times more Iron, 3.4 times more Magnesium, 1.9 times more Manganese, 1.6 times more Phosphorus, 7.3 times more Potassium, 3.6 times more Selenium, 1.7 times more Sodium and 1.4 times more Zinc than Raw In Pod Fava Beans.
• 14 ounces of In Pod Fava Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dried Ancho Peppers contain 3.2 times more Energy, 11.2 times more Fat, 6.9 times more Saturated Fat, 5.5 times more Omega 3, 13.7 times more Omega 6, 2.9 times more Carbohydrate, 2.9 times more Fiber and 1.5 times more Protein than Raw In Pod Fava Beans.
• 14 ounces of In Pod Fava Beans provide inadequate amounts of Omega 3 and Omega 6