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

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Chile Peppers	11%	14%	75%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Sun-dried Chile Peppers	Red Kidney Beans	Recommended Dietary Allowance
Energy	44.3% 1286kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	23.8% 23g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	10% 3.23g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	71.3% 12g	5.32% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	213% 277g	187% 243g	130g per day for Men 19-50 years
Sugars	225% 163g	11.5% 8.33g	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	300% 114g	159% 60.3g	38g per day for Men 19-50 years
Protein	75% 42g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Chile Peppers	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	584% 5255μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	368% 4.8mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	215% 34.4mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76% 3.8mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	247% 3.2mg	121% 1.58mg	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	50.6% 202μg	391% 1564μg	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	138% 125mg	20% 18mg	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	83% 12.5mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	358% 429μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Chile Peppers	Red Kidney Beans	Recommended Dietary Allowance
Calcium	18% 179mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	101% 0.9mg	308% 2.77mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	300% 24mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	83% 349mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	142% 3.26mg	192% 4.4mg	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	90% 631mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	218% 7422mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	24% 361mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	37% 4.05mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.77% 28.4g	1.26% 46.6g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Sun-dried Chile Peppers have more Vitamin A, 5.6 times more Vitamin B2, 4.1 times more Vitamin B3, 1.2 times more Vitamin B5, 2 times more Vitamin B6, 7 times more Vitamin C, 15 times more Vitamin E and 19.3 times more Vitamin K than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 7.5 times more Vitamin B1 and 7.7 times more Vitamin B9 than Sun-dried Hot Chile Peppers.
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Sun-dried Hot Chile Peppers as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Sun-dried Chile Peppers have 1.4 times more Potassium and 7.6 times more Sodium than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 1.8 times more Calcium, 3.1 times more Copper, 1.6 times more Magnesium, 1.4 times more Manganese, 2.6 times more Phosphorus and 2.7 times more Zinc than Sun-dried Hot Chile Peppers.
• Both Sun-dried Chile Peppers and Red Kidney Beans contain similar levels of Iron and Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sun-dried Chile Peppers have 5.5 times more Fat, 5.3 times more Saturated Fat, 13.4 times more Omega 6, 19.6 times more Sugars and 1.9 times more Fiber than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 15.6 times more Omega 3 and 2.1 times more Protein than Sun-dried Hot Chile Peppers.
• Both Sun-dried Chile Peppers and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• 14 ounces of Sun-dried Chile Peppers provide inadequate amounts of Omega 3
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6