Comparing Nutrients in 1 pound 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	51.6% 1497kcal	39.3% 1139kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	15.2% 14.8g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	18.5% 3.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	223% 290g	130g per day for Men 19-50 years
Sugars	NA	4% 2.9g	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	1.44% 1.04g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.091g	g per day for Men 19-50 years
Fiber	297% 113g	302% 115g	38g per day for Men 19-50 years
Protein	197% 111g	84% 47g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Black Pepper	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	32.4% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	127% 6.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	102% 1.3mg	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	447% 1787μg	19.3% 77μg	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	22.7% 20.4mg	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	31.4% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	619% 743μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Black Pepper	Recommended Dietary Allowance
Calcium	88.5% 885mg	201% 2009mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	670% 6.03mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.88% 155μg	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	530% 42.4mg	551% 44mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	185% 776mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	2515% 58mg	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	262% 1837mg	102% 717mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	177% 6028mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	40.4% 22.2μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	1.53% 56.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.
• Both Raw California Red Kidney Beans as well as Black Pepper Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.