Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Canned Green Chili Peppers

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Canned Green Chili Peppers	12%	10%	78%

Macro Nutrients

	California Red Kidney Beans	Canned Green Chili Peppers	Recommended Dietary Allowance
Energy	114% 3300kcal	7.24% 210kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	8.53% 1.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	35.4% 46g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	655% 249g	44.7% 17g	38g per day for Men 19-50 years
Protein	435% 244g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Canned Green Chili Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	39% 6.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	16.8% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	92% 1.2mg	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	985% 3940μg	135% 540μg	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	50% 45mg	380% 342mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Canned Green Chili Peppers	Recommended Dietary Allowance
Calcium	195% 1950mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	NA	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	1169% 94mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	NA	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	579% 4050mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	33.2% 1130mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	265% 3970mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	3.18% 118g	25.2% 933g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Canned Green Chili Peppers:

• Raw California Red Kidney Beans have 52.9 times more Vitamin B1, 7.3 times more Vitamin B2, 3.3 times more Vitamin B3, 9.3 times more Vitamin B5, 3.3 times more Vitamin B6 and 7.3 times more Vitamin B9 than Canned Green Chili Peppers.
• While Canned Green Chili Peppers contain 7.6 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Canned Green Chili Peppers have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Canned Green Chili Peppers:

• Raw California Red Kidney Beans have 5.4 times more Calcium, 7 times more Iron, 40 times more Magnesium, 36.8 times more Phosphorus, 13.2 times more Potassium, 10.7 times more Selenium and 28.3 times more Zinc than Canned Green Chili Peppers.
• While Canned Green Chili Peppers contain 36.1 times more Sodium and 7.9 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• Raw California Red Kidney Beans have 15.7 times more Energy, 14 times more Omega 3, 13 times more Carbohydrate, 14.6 times more Fiber and 33.8 times more Protein than Canned Green Chili Peppers.
• Both Raw California Red Kidney Beans as well as Canned Green Chili Peppers have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.