Comparing Nutrients in 14 ounces Chili Powder VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Chili Powder	14%	34%	52%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Chili Powder	California Red Kidney Beans	Recommended Dietary Allowance
Energy	38.6% 1119kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	58.4% 56.7g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	30.5% 9.77g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	132% 2.1g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	174% 29.7g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	152% 197g	183% 237g	130g per day for Men 19-50 years
Sugars	39.4% 28.5g	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	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	260% 99g	38g per day for Men 19-50 years
Protein	95% 53.4g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Chili Powder	California Red 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	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	287% 3.73mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	288% 46mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.5% 3.52mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	639% 8.3mg	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	27.8% 111μg	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	3.1% 2.78mg	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	1009% 151mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	350% 420μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chili Powder	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	131% 1310mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	441% 3.97mg	485% 4.37mg	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	464% 37mg	8mg per day for Men 19-50 years
Magnesium	141% 591mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	293% 6.75mg	173% 3.97mg	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	230% 1607mg	700mg per day for Men 19-50 years
Potassium	228% 7739mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	147% 81μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	759% 11379mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	155% 17mg	92% 10mg	11mg per day for Men 19-50 years
Water	1.15% 42.7g	1.26% 46.6g	3700g per day for Men 19-50 years

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

• Chili Powder Spices have more Vitamin A, 4.3 times more Vitamin B2, 5.6 times more Vitamin B3 and 5.3 times more Vitamin B6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.1 times more Vitamin B1, 14.1 times more Vitamin B9 and 6.4 times more Vitamin C than Chili Powder Spices.
• Both Chili Powder Spices and Raw California Red Kidney Beans have similar amounts of Vitamin B5 per 14 oz.
• Both Chili Powder Spices as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Chili Powder Spices have 1.7 times more Calcium, 1.9 times more Iron, 1.7 times more Manganese, 1.3 times more Potassium, 6.4 times more Selenium, 260.6 times more Sodium and 1.7 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.4 times more Phosphorus than Chili Powder Spices.
• Both Chili Powder Spices and Raw California Red Kidney Beans have similar amounts of Copper and Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Chili Powder Spices have 57.1 times more Fat, 68.4 times more Saturated Fat, 6.3 times more Omega 3, 138.4 times more Omega 6 and 1.4 times more Fiber than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.8 times more Protein than Chili Powder Spices.
• Both Chili Powder Spices and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Chili Powder Spices as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.