Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Black Pepper

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Black Pepper	13%	9%	78%

Macro Nutrients

	California Red Kidney Beans	Black Pepper	Recommended Dietary Allowance
Energy	114% 3300kcal	86.6% 2510kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	33.6% 32.6g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	43.5% 14g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	95% 1.52g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	41% 6.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	492% 640g	130g per day for Men 19-50 years
Sugars	NA	8.83% 6.4g	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	3.17% 2.3g	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	% 2.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	655% 249g	666% 253g	38g per day for Men 19-50 years
Protein	435% 244g	186% 104g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Black Pepper	Recommended Dietary Allowance
Vitamin A	0% 0μg	30% 270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	90% 1.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	71.4% 11.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	224% 2.9mg	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	42.5% 170μg	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	0% 0mg	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	69.3% 10.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1364% 1637μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Black Pepper	Recommended Dietary Allowance
Calcium	195% 1950mg	443% 4430mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	1478% 13.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	8.55% 342μg	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	1214% 97mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	407% 1710mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	5545% 128mg	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	226% 1580mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	391% 13290mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	89% 49μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	108% 12mg	11mg per day for Men 19-50 years
Water	3.18% 118g	3.37% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Black Pepper:

• Raw California Red Kidney Beans have 4.9 times more Vitamin B1, 1.2 times more Vitamin B2, 1.8 times more Vitamin B3, 1.4 times more Vitamin B6, 23.2 times more Vitamin B9 and more Vitamin C than Black Pepper Spices.
• While Black Pepper Spices contain more Vitamin A and 1.8 times more Vitamin B5 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Black Pepper Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Black Pepper:

• Raw California Red Kidney Beans have 2.6 times more Phosphorus and 2.1 times more Zinc than Black Pepper Spices.
• While Black Pepper Spices contain 2.3 times more Calcium, 12.8 times more Manganese, 1.5 times more Selenium and 1.8 times more Sodium than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Black Pepper Spices have similar amounts of Copper, Iron, Magnesium and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw California Red Kidney Beans have 1.3 times more Energy and 2.3 times more Protein than Black Pepper Spices.
• While Black Pepper Spices contain 13 times more Fat, 38.7 times more Saturated Fat, 1.8 times more Omega 3 and 12.9 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Black Pepper Spices have similar amounts of Carbohydrate and Fiber per 1 kg.
• Both Raw California Red Kidney Beans as well as Black Pepper Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.