Comparing Nutrients in 14 ounces Chili Powder VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Chili Powder	14%	34%	52%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Chili Powder	Red Kidney Beans	Recommended Dietary Allowance
Energy	38.6% 1119kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	58.4% 56.7g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	30.5% 9.77g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	132% 2.1g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	174% 29.7g	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	152% 197g	187% 243g	130g per day for Men 19-50 years
Sugars	39.4% 28.5g	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	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	159% 60.3g	38g per day for Men 19-50 years
Protein	95% 53.4g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Chili Powder	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	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	287% 3.73mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	288% 46mg	52.3% 8.37mg	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	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	350% 420μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chili Powder	Red Kidney Beans	Recommended Dietary Allowance
Calcium	131% 1310mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	441% 3.97mg	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	858% 68.7mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	141% 591mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	293% 6.75mg	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	170% 1191mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	228% 7739mg	159% 5394mg	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	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	155% 17mg	101% 11mg	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

Nutrient Comparison: Chili Powder VS Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Chili Powder 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 Chili Powder vs Red Kidney Beans:

• 14 ounces of Chili Powder have more Vitamin A, 4.4 times more Vitamin B2, 5.5 times more Vitamin B3, 5.3 times more Vitamin B6, 181.6 times more Vitamin E and 18.9 times more Vitamin K than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 2.4 times more Vitamin B1, 14.1 times more Vitamin B9 and 6.4 times more Vitamin C than Chili Powder Spices.
• Both Chili Powder and Red Kidney Beans provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Chili Powder have insufficient amounts of Vitamin C
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Chili Powder Spices 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 Chili Powder vs Red Kidney Beans:

• 14 ounces of Chili Powder have 4 times more Calcium, 1.4 times more Copper, 2.6 times more Iron, 1.5 times more Manganese, 1.4 times more Potassium, 6.4 times more Selenium, 238.9 times more Sodium and 1.5 times more Zinc than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 1.4 times more Phosphorus than Chili Powder Spices.
• Both Chili Powder and Red Kidney Beans contain similar levels of Magnesium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Chili Powder have 13.5 times more Fat, 16 times more Saturated Fat, 1.5 times more Omega 3, 32.8 times more Omega 6, 3.4 times more Sugars and 2.3 times more Fiber than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 1.7 times more Protein than Chili Powder Spices.
• Both Chili Powder and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6