Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Chili Powder

Macros Ratio

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

Macro Nutrients

	Boiled Kidney Beans	Chili Powder	Recommended Dietary Allowance
Energy	43.8% 1270kcal	97% 2820kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	147% 143g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	77% 24.6g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	333% 5.33g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	440% 74.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	382% 497g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	99% 72g	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	59% 43g	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	% 21.4g	g per day for Men 19-50 years
Sucrose	NA	% 7.6g	g per day for Men 19-50 years
Fiber	168% 64g	916% 348g	38g per day for Men 19-50 years
Protein	155% 86.7g	240% 135g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Chili Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	1648% 14830μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	208% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	723% 9.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	725% 116mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	178% 8.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	1611% 21mg	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	325% 1300μg	70% 280μg	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	13.3% 12mg	7.78% 7mg	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	2% 0.3mg	2543% 381mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	881% 1057μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Chili Powder	Recommended Dietary Allowance
Calcium	35% 350mg	330% 3300mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	1111% 10mg	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	278% 22mg	2163% 173mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	355% 1490mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	739% 17mg	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	197% 1380mg	429% 3000mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	574% 19500mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	371% 204μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1911% 28670mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	391% 43mg	11mg per day for Men 19-50 years
Water	18% 669g	2.9% 108g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Chili Powder:

• Boiled All Types Kidney Beans have 4.6 times more Vitamin B9 and 1.7 times more Vitamin C than Chili Powder Spices.
• While Chili Powder Spices contain 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.
• Both Boiled All Types Kidney Beans as well as Chili Powder Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Chili Powder:

• Boiled All Types Kidney Beans have 6.2 times more Water than Chili Powder Spices.
• While Chili Powder Spices contain 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.

Comparison of macro-nutrients per 1 kilogram:

• Chili Powder Spices contain 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 Boiled All Types Kidney Beans as well as Chili Powder Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.