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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Black Pepper	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	30% 270μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	90% 1.08mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.4% 11.4mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	224% 2.9mg	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1364% 1637μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Pepper	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	443% 4430mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	1478% 13.3mg	1222% 11mg	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	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	407% 1710mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	5545% 128mg	435% 10mg	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	579% 4050mg	700mg per day for Men 19-50 years
Potassium	391% 13290mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	3.37% 125g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Pepper VS California Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Black Pepper versus 1 kg of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Black Pepper has more Vitamin A and 1.8 times more Vitamin B5 than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 4.9 times more Vitamin B1, 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.
• Both Black Pepper and California Red Kidney Beans provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Black Pepper have insufficient amounts of Vitamin C
• 1 kilogram of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Black Pepper Spices as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Black Pepper has 2.3 times more Calcium, 1.2 times more Copper, 12.8 times more Manganese and 1.5 times more Selenium than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 2.6 times more Phosphorus and 2.1 times more Zinc than Black Pepper Spices.
• Both Black Pepper and California Red Kidney Beans contain similar levels of Iron, Magnesium and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Black Pepper has 13 times more Fat, 38.7 times more Saturated Fat, 1.8 times more Omega 3 and 12.9 times more Omega 6 than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 1.3 times more Energy and 2.3 times more Protein than Black Pepper Spices.
• Both Black Pepper and California Red Kidney Beans offer comparable quantities of Carbohydrate and Fiber per one kilogram.
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6