Comparing Nutrients in 1 kilogram Black Pepper VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Black Pepper	13%	9%	78%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Black Pepper	Canned Kidney Beans	Recommended Dietary Allowance
Energy	86.6% 2510kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	33.6% 32.6g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	43.5% 14g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	95% 1.52g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	41% 6.94g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	492% 640g	112% 145g	130g per day for Men 19-50 years
Sugars	8.83% 6.4g	25.5% 18.5g	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	3.17% 2.3g	0% 0g	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	% 2.4g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 18.5g	g per day for Men 19-50 years
Fiber	666% 253g	113% 43g	38g per day for Men 19-50 years
Protein	186% 104g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Black Pepper	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	30% 270μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	90% 1.08mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.4% 11.4mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	224% 2.9mg	57% 0.74mg	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	42.5% 170μg	90% 360μg	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	0% 0mg	13.3% 12mg	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	69.3% 10.4mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1364% 1637μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Pepper	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	443% 4430mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	1478% 13.3mg	150% 1.35mg	0.9mg per day for Men 19-50 years
Fluoride	8.55% 342μg	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	1214% 97mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	407% 1710mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	5545% 128mg	73% 1.68mg	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	226% 1580mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	391% 13290mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	3.37% 125g	21% 780g	3700g per day for Men 19-50 years

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

• Black Pepper Spices have 3.5 times more Vitamin B2, 2.8 times more Vitamin B3, 10.1 times more Vitamin B5, 3.9 times more Vitamin B6, 52 times more Vitamin E and 39.9 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.1 times more Vitamin B9 and more Vitamin C than Black Pepper Spices.
• Both Black Pepper Spices and Canned All Types Kidney Beans have similar amounts of Vitamin B1 per 1 kg.
• Both Black Pepper Spices as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Black Pepper Spices have 13 times more Calcium, 9.9 times more Copper, 8.3 times more Iron, 6.3 times more Magnesium, 75.9 times more Manganese, 1.8 times more Phosphorus, 5.6 times more Potassium, 5.4 times more Selenium and 2.6 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 14.8 times more Sodium and 6.3 times more Water than Black Pepper Spices.

Comparison of macro-nutrients per 1 kilogram:

• Black Pepper Spices have 3 times more Energy, 5.4 times more Fat, 9.9 times more Saturated Fat, 1.9 times more Omega 3, 6.5 times more Omega 6, 4.4 times more Carbohydrate, 5.9 times more Fiber and 2 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.9 times more Sugars than Black Pepper Spices.
• Both Black Pepper Spices as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.