Comparing Nutrients in 14 ounces California Red Kidney Beans VS Sun-dried Chile Peppers

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Sun-dried Chile Peppers	11%	14%	75%

Macro Nutrients

	California Red Kidney Beans	Sun-dried Chile Peppers	Recommended Dietary Allowance
Energy	45% 1310kcal	44.3% 1286kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	23.8% 23g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	10% 3.23g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	71.3% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	213% 277g	130g per day for Men 19-50 years
Sugars	NA	225% 163g	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	260% 99g	300% 114g	38g per day for Men 19-50 years
Protein	173% 97g	75% 42g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Sun-dried Chile Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	584% 5255μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	368% 4.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	215% 34.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	76% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	247% 3.2mg	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	391% 1564μg	50.6% 202μg	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	20% 18mg	138% 125mg	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	NA	83% 12.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	358% 429μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Sun-dried Chile Peppers	Recommended Dietary Allowance
Calcium	77.4% 774mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	101% 0.9mg	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	464% 37mg	300% 24mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	83% 349mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	142% 3.26mg	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	230% 1607mg	90% 631mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	218% 7422mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	24% 361mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	37% 4.05mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.77% 28.4g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Sun-dried Chile Peppers per 14 oz

Compare the macro and micronutrient content in 14 oz of California Red Kidney Beans versus 14 oz of Sun-dried Chile Peppers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Sun-dried Chile Peppers:

• 14 ounces of California Red Kidney Beans have 6.5 times more Vitamin B1 and 7.7 times more Vitamin B9 than Sun-dried Chile Peppers.
• While 14 oz of Sun-dried Hot Chile Peppers contain more Vitamin A, 5.5 times more Vitamin B2, 4.2 times more Vitamin B3, 2 times more Vitamin B6 and 7 times more Vitamin C than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Sun-dried Chile Peppers provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw California Red Kidney Beans as well as Sun-dried Hot Chile Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Sun-dried Chile Peppers:

• 14 ounces of California Red Kidney Beans have 4.3 times more Calcium, 4.8 times more Copper, 1.5 times more Iron, 1.8 times more Magnesium, 1.2 times more Manganese, 2.5 times more Phosphorus and 2.5 times more Zinc than Sun-dried Chile Peppers.
• While 14 oz of Sun-dried Hot Chile Peppers contain 1.3 times more Potassium and 8.3 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Sun-dried Chile Peppers contain similar levels of Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 3.7 times more Omega 3 and 2.3 times more Protein than Sun-dried Chile Peppers.
• While 14 oz of Sun-dried Hot Chile Peppers contain 23.2 times more Fat, 22.6 times more Saturated Fat and 56.6 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Sun-dried Chile Peppers offer comparable quantities of Energy, Carbohydrate and Fiber per 14 ounces.
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6
• 14 ounces of Sun-dried Chile Peppers provide inadequate amounts of Omega 3