Comparing Nutrients in 14 ounces Canned Kidney Beans VS Chili Powder

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Chili Powder	14%	34%	52%

Macro Nutrients

	Canned Kidney Beans	Chili Powder	Recommended Dietary Allowance
Energy	11.5% 333kcal	38.6% 1119kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	58.4% 56.7g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	30.5% 9.77g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	132% 2.1g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	174% 29.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.3% 57.5g	152% 197g	130g per day for Men 19-50 years
Sugars	10% 7.34g	39.4% 28.5g	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	23.5% 17g	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	% 8.5g	g per day for Men 19-50 years
Sucrose	% 7.34g	% 3g	g per day for Men 19-50 years
Fiber	45% 17g	363% 138g	38g per day for Men 19-50 years
Protein	37% 20.7g	95% 53.4g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Chili Powder	Recommended Dietary Allowance
Vitamin A	NA	654% 5886μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	82.7% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	287% 3.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	288% 46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	70.5% 3.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	639% 8.3mg	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	35.7% 143μg	27.8% 111μg	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	5.3% 4.76mg	3.1% 2.78mg	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	0.53% 0.079mg	1009% 151mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	350% 420μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Chili Powder	Recommended Dietary Allowance
Calcium	13.5% 135mg	131% 1310mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	441% 3.97mg	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	58% 4.64mg	858% 68.7mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	141% 591mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	293% 6.75mg	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	51% 357mg	170% 1191mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	228% 7739mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	147% 81μg	55μg per day for Men 19-50 years
Sodium	78.3% 1175mg	759% 11379mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	155% 17mg	11mg per day for Men 19-50 years
Water	8.37% 310g	1.15% 42.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Kidney Beans vs Chili Powder:

• Canned All Types Kidney Beans have 1.3 times more Vitamin B9 and 1.7 times more Vitamin C than Chili Powder Spices.
• While Chili Powder Spices contain 2.2 times more Vitamin B1, 18.4 times more Vitamin B2, 28.2 times more Vitamin B3, 6.4 times more Vitamin B5, 28.3 times more Vitamin B6, 1907 times more Vitamin E and 25.8 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Chili Powder Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Kidney Beans vs Chili Powder:

• Canned All Types Kidney Beans have 7.3 times more Water than Chili Powder Spices.
• While Chili Powder Spices contain 9.7 times more Calcium, 7.4 times more Copper, 14.8 times more Iron, 5.5 times more Magnesium, 10.1 times more Manganese, 3.3 times more Phosphorus, 8.2 times more Potassium, 22.7 times more Selenium, 9.7 times more Sodium and 9.3 times more Zinc than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• Chili Powder Spices contain 3.4 times more Energy, 23.8 times more Fat, 17.5 times more Saturated Fat, 6.5 times more Omega 3, 70.5 times more Omega 6, 3.4 times more Carbohydrate, 3.9 times more Sugars, more Fructose, 8.1 times more Fiber and 2.6 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Chili Powder Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.