Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Black Pepper

Macros Ratio

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

Macro Nutrients

	Boiled Kidney Beans	Black Pepper	Recommended Dietary Allowance
Energy	6.2% 180kcal	12.3% 356kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	4.76% 4.62g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	6.17% 1.97g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	13.5% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	5.8% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	69.7% 91g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	1.25% 0.91g	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	0.45% 0.33g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 0.028g	g per day for Men 19-50 years
Fiber	24% 9.07g	94% 36g	38g per day for Men 19-50 years
Protein	22% 12.3g	26.3% 14.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Black Pepper	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.25% 38.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	12.8% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	10% 1.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	39.7% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	31.7% 0.41mg	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	46% 184μg	6.02% 24μg	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	1.9% 1.7mg	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	0.28% 0.043mg	9.83% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	193% 232μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Black Pepper	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	62.8% 628mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	209% 1.9mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.2% 48.5μg	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	39.3% 3.15mg	172% 13.8mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	786% 18mg	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	28% 196mg	32% 224mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	55.4% 1884mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	12.6% 6.95μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.9% 28.3mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	15.3% 1.7mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.48% 17.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Black Pepper:

• Boiled All Types Kidney Beans have 1.5 times more Vitamin B1, 7.6 times more Vitamin B9 and more Vitamin C than Black Pepper Spices.
• While Black Pepper Spices contain 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.
• Both Boiled All Types Kidney Beans as well as Black Pepper Spices have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Black Pepper:

• Boiled All Types Kidney Beans have 5.4 times more Water than Black Pepper Spices.
• While Black Pepper Spices contain 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.
• Both Boiled All Types Kidney Beans and Black Pepper Spices have similar amounts of Phosphorus and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Black Pepper Spices contain 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 Boiled All Types Kidney Beans and Black Pepper Spices have similar amounts of Omega 3 and Protein per 5 oz.
• Both Boiled All Types Kidney Beans as well as Black Pepper Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.