Comparing Nutrients in 14 ounces Red Hot Chili Peppers VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Red Hot Chili Peppers	16%	8%	76%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Red Hot Chili Peppers	Canned Kidney Beans	Recommended Dietary Allowance
Energy	5.47% 159kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.75g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	5.32% 0.9g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	29% 21g	10% 7.34g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 7.34g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	45% 17g	38g per day for Men 19-50 years
Protein	13.3% 7.42g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Red Hot Chili Peppers	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	21% 191μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.3% 0.34mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.94mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	22.6% 0.29mg	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	23% 91μg	35.7% 143μg	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	634% 570mg	5.3% 4.76mg	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	18.3% 2.74mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.3% 55.6μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Hot Chili Peppers	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	59.5% 0.54mg	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	51% 4.1mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	32.3% 0.74mg	29% 0.67mg	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	24.4% 171mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	37.6% 1278mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	9.44% 349g	8.37% 310g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Red Hot Chili Peppers vs Canned Kidney Beans:

• Raw Red Hot Chili Peppers have 1.7 times more Vitamin B2, 3 times more Vitamin B3, 1.5 times more Vitamin B5, 6.8 times more Vitamin B6, 119.8 times more Vitamin C, 34.5 times more Vitamin E and 3.4 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.6 times more Vitamin B1 and 1.6 times more Vitamin B9 than Raw Red Hot Chili Peppers.
• Both Raw Red Hot Chili Peppers as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Red Hot Chili Peppers vs Canned Kidney Beans:

• Raw Red Hot Chili Peppers have 1.4 times more Potassium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.4 times more Calcium, 2.1 times more Phosphorus, 1.8 times more Selenium, 32.9 times more Sodium and 1.8 times more Zinc than Raw Red Hot Chili Peppers.
• Both Raw Red Hot Chili Peppers and Canned All Types Kidney Beans have similar amounts of Copper, Iron, Magnesium, Manganese and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Red Hot Chili Peppers have 2.2 times more Omega 6 and 2.9 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.1 times more Energy, 7.5 times more Omega 3, 1.6 times more Carbohydrate, 2.9 times more Fiber and 2.8 times more Protein than Raw Red Hot Chili Peppers.
• Both Raw Red Hot Chili Peppers as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.