Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Dried Ancho Peppers

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Dried Ancho Peppers	15%	23%	62%

Macro Nutrients

	Boiled Kidney Beans	Dried Ancho Peppers	Recommended Dietary Allowance
Energy	17.4% 504kcal	38.5% 1115kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	33.6% 32.5g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	10% 3.25g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	40.7% 0.65g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	100% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	157% 204g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	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	67% 25.4g	226% 85.7g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	84% 47g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Dried Ancho Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	451% 4056μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	59.2% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	688% 8.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	159% 25.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	158% 7.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	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	129% 516μg	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	5.3% 4.76mg	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	0.79% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Dried Ancho Peppers	Recommended Dietary Allowance
Calcium	14% 139mg	24.2% 242mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	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	110% 8.8mg	542% 43.4mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	107% 448mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	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	78.2% 548mg	114% 798mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	281% 9569mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	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	7.2% 266g	2.43% 90g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Dried Ancho Peppers:

• Boiled All Types Kidney Beans have 1.9 times more Vitamin B9 than Dried Ancho Peppers.
• While Dried Ancho Peppers contain more Vitamin A, 38.9 times more Vitamin B2, 11.1 times more Vitamin B3, 9 times more Vitamin B5, 29.5 times more Vitamin B6 and 1.7 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dried Ancho Peppers have similar amounts of Vitamin B1 per 14 oz.
• Both Boiled All Types Kidney Beans as well as Dried Ancho Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Dried Ancho Peppers:

• Boiled All Types Kidney Beans have 3 times more Water than Dried Ancho Peppers.
• While Dried Ancho Peppers contain 1.7 times more Calcium, 2.4 times more Copper, 4.9 times more Iron, 2.7 times more Magnesium, 3 times more Manganese, 1.5 times more Phosphorus, 6 times more Potassium, 2.6 times more Selenium, 43 times more Sodium and 1.4 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• Dried Ancho Peppers contain 2.2 times more Energy, 16.4 times more Fat, 11.2 times more Saturated Fat, 39.5 times more Omega 6, 2.3 times more Carbohydrate, 3.4 times more Fiber and 1.4 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dried Ancho Peppers have similar amounts of Omega 3 per 14 oz.
• Both Boiled All Types Kidney Beans as well as Dried Ancho Peppers have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.