Comparing Nutrients in 300 calories Red or Cayenne Pepper VS California Red Kidney Beans

Weight per 300 calories

• Red or Cayenne Pepper: 94g
• California Red Kidney Beans: 91g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 300 calories - Red or Cayenne Pepper or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Red or Cayenne Pepper	11%	36%	53%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Red or Cayenne Pepper	California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	16.8% 16.3g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	9.6% 3.08g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	39% 0.62g	4.77% 0.076g	1.6g per day for Men 19-50 years
Omega 6	42.8% 7.27g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.4g	42% 54.4g	130g per day for Men 19-50 years
Sugars	13.5% 9.75g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	67.5% 25.7g	59.6% 22.6g	38g per day for Men 19-50 years
Protein	20.2% 11.3g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Red or Cayenne Pepper	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	218% 1963μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.8% 0.31mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.7% 0.87mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.3% 8.2mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	178% 2.3mg	27.8% 0.36mg	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	25% 100μg	89.5% 358μg	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	80% 72mg	4.55% 4.1mg	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	188% 28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63% 75.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red or Cayenne Pepper	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	14% 140mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	111% 1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	92% 7.36mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	39.5% 0.91mg	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	39.5% 276mg	52.6% 368mg	700mg per day for Men 19-50 years
Potassium	56% 1900mg	40% 1355mg	3400mg per day for Men 19-50 years
Selenium	15% 8.3μg	5.3% 2.9μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.3mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	21.3% 2.34mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.21% 7.6g	0.29% 10.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Red or Cayenne Pepper vs California Red Kidney Beans:

• Red or Cayenne Pepper Spice has more Vitamin A, 4.4 times more Vitamin B2, 4.4 times more Vitamin B3, 6.4 times more Vitamin B6 and 17.6 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.6 times more Vitamin B1 and 3.6 times more Vitamin B9 than Red or Cayenne Pepper Spice.
• Both Red or Cayenne Pepper Spice as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Red or Cayenne Pepper vs California Red Kidney Beans:

• Red or Cayenne Pepper Spice has 2.1 times more Manganese, 1.4 times more Potassium and 2.9 times more Selenium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Calcium, 2.8 times more Copper and 1.3 times more Phosphorus than Red or Cayenne Pepper Spice.
• Both Red or Cayenne Pepper Spice and Raw California Red Kidney Beans have similar amounts of Iron, Magnesium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Red or Cayenne Pepper Spice has 71.7 times more Fat, 94 times more Saturated Fat, 8.2 times more Omega 3 and 148.2 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2 times more Protein than Red or Cayenne Pepper Spice.
• Both Red or Cayenne Pepper Spice and Raw California Red Kidney Beans have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Red or Cayenne Pepper Spice as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.