Comparing Nutrients in 500 calories Chili Powder VS Canned Kidney Beans

Weight per 500 calories

• Chili Powder: 177g
• Canned Kidney Beans: 595g

Chili Powder has 3.4 times more energy per 100g than Canned Kidney Beans. It has high energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Chili Powder or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Chili Powder	14%	34%	52%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Chili Powder	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.3g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	13.6% 4.37g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	59% 0.95g	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	78% 13.3g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.8% 88g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	17.6% 12.7g	15% 11g	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	10.5% 7.6g	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	% 3.8g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.35g	% 11g	g per day for Men 19-50 years
Fiber	162% 61.7g	67.4% 25.6g	38g per day for Men 19-50 years
Protein	42.6% 24g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Chili Powder	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	292% 2629μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	128% 1.67mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.5% 1.57mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	286% 3.7mg	34% 0.44mg	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	12.4% 49.6μg	53.6% 214μg	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	1.38% 1.24mg	7.94% 7.14mg	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	451% 67.6mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	156% 187μg	20.3% 24.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chili Powder	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	58.5% 585mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	197% 1.77mg	89.3% 0.8mg	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	383% 30.7mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	63% 264mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	131% 3mg	43.5% 1mg	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	76% 532mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	102% 3457mg	41.5% 1411mg	3400mg per day for Men 19-50 years
Selenium	65.8% 36μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	339% 5083mg	117% 1762mg	1500mg per day for Men 19-50 years
Zinc	69.3% 7.62mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	0.52% 19g	12.6% 465g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Chili Powder vs Canned Kidney Beans:

• Chili Powder Spices have 5.5 times more Vitamin B2, 8.4 times more Vitamin B3, 1.9 times more Vitamin B5, 8.4 times more Vitamin B6, 568 times more Vitamin E and 7.7 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.6 times more Vitamin B1, 4.3 times more Vitamin B9 and 5.8 times more Vitamin C than Chili Powder Spices.
• Both Chili Powder Spices as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Chili Powder vs Canned Kidney Beans:

• Chili Powder Spices have 2.9 times more Calcium, 2.2 times more Copper, 4.4 times more Iron, 1.6 times more Magnesium, 3 times more Manganese, 2.5 times more Potassium, 6.8 times more Selenium, 2.9 times more Sodium and 2.8 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 24.4 times more Water than Chili Powder Spices.
• Both Chili Powder Spices and Canned All Types Kidney Beans have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Chili Powder Spices have 7.1 times more Fat, 5.2 times more Saturated Fat, 1.9 times more Omega 3, 21 times more Omega 6, more Fructose and 2.4 times more Fiber than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.3 times more Protein than Chili Powder Spices.
• Both Chili Powder Spices and Canned All Types Kidney Beans have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Chili Powder Spices as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.