Comparing Nutrients in 1 pound Black Pepper VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Black Pepper	13%	9%	78%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Black Pepper	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	39.3% 1139kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	15.2% 14.8g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	18.5% 3.15g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	223% 290g	79.6% 103g	130g per day for Men 19-50 years
Sugars	4% 2.9g	2% 1.45g	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	1.44% 1.04g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.091g	NA	g per day for Men 19-50 years
Fiber	302% 115g	76.4% 29g	38g per day for Men 19-50 years
Protein	84% 47g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Black Pepper	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.4% 5.2mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.35mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.3mg	42% 0.54mg	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	19.3% 77μg	147% 590μg	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	6.05% 5.44mg	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	31.4% 4.7mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	619% 743μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Pepper	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	201% 2009mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	670% 6.03mg	109% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	3.88% 155μg	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	551% 44mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	185% 776mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	2515% 58mg	85% 1.95mg	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	102% 717mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	177% 6028mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	40.4% 22.2μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	6.05% 91mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	1.53% 56.5g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Black Pepper vs Boiled Kidney Beans:

• Black Pepper Spices have more Vitamin A, 3.1 times more Vitamin B2, 2 times more Vitamin B3, 6.4 times more Vitamin B5, 2.4 times more Vitamin B6, 34.7 times more Vitamin E and 19.5 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Vitamin B1, 7.6 times more Vitamin B9 and more Vitamin C than Black Pepper Spices.
• Both Black Pepper Spices as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Black Pepper vs Boiled Kidney Beans:

• Black Pepper Spices have 12.7 times more Calcium, 6.2 times more Copper, 4.4 times more Iron, 4.1 times more Magnesium, 29.7 times more Manganese, 3.3 times more Potassium, 4.5 times more Selenium and 20 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5.4 times more Water than Black Pepper Spices.
• Both Black Pepper Spices and Boiled All Types Kidney Beans have similar amounts of Phosphorus and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Black Pepper Spices have 2 times more Energy, 6.5 times more Fat, 19.1 times more Saturated Fat, 6.4 times more Omega 6, 2.8 times more Carbohydrate and 4 times more Fiber than Boiled All Types Kidney Beans.
• Both Black Pepper Spices and Boiled All Types Kidney Beans have similar amounts of Omega 3 and Protein per 1 lb.
• Both Black Pepper Spices as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.