Comparing Nutrients in 5 ounces California Red Kidney Beans VS Red or Cayenne Pepper

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Red or Cayenne Pepper	Recommended Dietary Allowance
Energy	16% 468kcal	15.5% 451kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	25.2% 24.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	14.4% 4.62g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	58.5% 0.94g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	64.3% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	61.7% 80.3g	130g per day for Men 19-50 years
Sugars	NA	20.2% 14.7g	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	93% 35.3g	101% 38.6g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	30.4% 17g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Red or Cayenne Pepper	Recommended Dietary Allowance
Vitamin A	0% 0μg	328% 2950μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	38.7% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	77% 12.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	267% 3.47mg	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	140% 558μg	37.6% 150μg	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	7.1% 6.38mg	120% 108mg	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	282% 42.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	95% 114μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Red or Cayenne Pepper	Recommended Dietary Allowance
Calcium	27.6% 276mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	58.7% 0.53mg	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	166% 13.3mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	51.3% 215mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	123% 2.83mg	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	82% 574mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	84% 2855mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	2.83% 42.5mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.31% 11.4g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Red or Cayenne Pepper per 5 oz

Compare the macro and micronutrient content in 5 oz of California Red Kidney Beans versus 5 oz of Red or Cayenne Pepper to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Red or Cayenne Pepper:

• 5 ounces of California Red Kidney Beans have 1.6 times more Vitamin B1 and 3.7 times more Vitamin B9 than Red or Cayenne Pepper.
• While 5 oz of Red or Cayenne Pepper Spice contain more Vitamin A, 4.2 times more Vitamin B2, 4.2 times more Vitamin B3, 6.2 times more Vitamin B6 and 17 times more Vitamin C than Raw California Red Kidney Beans.
• 5 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw California Red Kidney Beans as well as Red or Cayenne Pepper Spice have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Red or Cayenne Pepper:

• 5 ounces of California Red Kidney Beans have 1.3 times more Calcium, 2.9 times more Copper and 1.4 times more Phosphorus than Red or Cayenne Pepper.
• While 5 oz of Red or Cayenne Pepper Spice contain 2 times more Manganese, 1.4 times more Potassium, 2.8 times more Selenium and 2.7 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Red or Cayenne Pepper contain similar levels of Iron, Magnesium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 2 times more Protein than Red or Cayenne Pepper.
• While 5 oz of Red or Cayenne Pepper Spice contain 69.1 times more Fat, 90.6 times more Saturated Fat, 7.9 times more Omega 3 and 142.8 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Red or Cayenne Pepper offer comparable quantities of Energy, Carbohydrate and Fiber per five ounces.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6