Comparing Nutrients in 14 ounces Chili Powder VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Chili Powder	14%	34%	52%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Chili Powder	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	38.6% 1119kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	58.4% 56.7g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	30.5% 9.77g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	132% 2.1g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	174% 29.7g	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	152% 197g	69.6% 90g	130g per day for Men 19-50 years
Sugars	39.4% 28.5g	1.75% 1.27g	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	23.5% 17g	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	% 8.5g	NA	g per day for Men 19-50 years
Sucrose	% 3g	NA	g per day for Men 19-50 years
Fiber	363% 138g	67% 25.4g	38g per day for Men 19-50 years
Protein	95% 53.4g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Chili Powder	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	654% 5886μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.7% 0.99mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	287% 3.73mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	288% 46mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.5% 3.52mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	639% 8.3mg	36.6% 0.48mg	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	27.8% 111μg	129% 516μg	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	3.1% 2.78mg	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	1009% 151mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	350% 420μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chili Powder	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	131% 1310mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	441% 3.97mg	95% 0.86mg	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	858% 68.7mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	141% 591mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	293% 6.75mg	74.2% 1.7mg	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	170% 1191mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	228% 7739mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	147% 81μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	759% 11379mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	155% 17mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	1.15% 42.7g	7.2% 266g	3700g per day for Men 19-50 years

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

• Chili Powder Spices have more Vitamin A, 1.6 times more Vitamin B1, 16.2 times more Vitamin B2, 20.1 times more Vitamin B3, 4 times more Vitamin B5, 17.5 times more Vitamin B6, 1271.3 times more Vitamin E and 12.6 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.6 times more Vitamin B9 and 1.7 times more Vitamin C than Chili Powder Spices.
• Both Chili Powder Spices as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Chili Powder Spices have 9.4 times more Calcium, 4.6 times more Copper, 7.8 times more Iron, 3.5 times more Magnesium, 4 times more Manganese, 2.2 times more Phosphorus, 4.8 times more Potassium, 18.5 times more Selenium, 2867 times more Sodium and 4.3 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 6.2 times more Water than Chili Powder Spices.

Comparison of macro-nutrients per 14 ounces:

• Chili Powder Spices have 2.2 times more Energy, 28.6 times more Fat, 33.7 times more Saturated Fat, 3.1 times more Omega 3, 69.2 times more Omega 6, 2.2 times more Carbohydrate, 22.5 times more Sugars, 5.4 times more Fiber and 1.6 times more Protein than Boiled All Types Kidney Beans.
• Both Chili Powder Spices as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.