Comparing Nutrients in 5 ounces Black Pepper VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Black Pepper	13%	9%	78%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Black Pepper	Red Kidney Beans	Recommended Dietary Allowance
Energy	12.3% 356kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	4.76% 4.62g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	6.17% 1.97g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	13.5% 0.22g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	5.8% 0.98g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	67% 87g	130g per day for Men 19-50 years
Sugars	1.25% 0.91g	4.1% 2.98g	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	0.45% 0.33g	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	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 0.028g	NA	g per day for Men 19-50 years
Fiber	94% 36g	56.7% 21.5g	38g per day for Men 19-50 years
Protein	26.3% 14.7g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Black Pepper	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	4.25% 38.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.8% 0.15mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.62mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.7% 2mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.7% 0.41mg	43.3% 0.56mg	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	6.02% 24μg	140% 558μg	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	7.1% 6.38mg	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	9.83% 1.47mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	193% 232μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Pepper	Red Kidney Beans	Recommended Dietary Allowance
Calcium	62.8% 628mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	209% 1.9mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	1.2% 48.5μg	0.078% 3.1μg	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	172% 13.8mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	786% 18mg	68.5% 1.57mg	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	32% 224mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	55.4% 1884mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.95μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.3mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.7mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	0.48% 17.7g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Pepper VS Red Kidney Beans per 5 oz

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

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

• 5 ounces of Black Pepper have more Vitamin A, 1.8 times more Vitamin B5, 5 times more Vitamin E and 29.2 times more Vitamin K than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 5.6 times more Vitamin B1, 1.8 times more Vitamin B3, 1.4 times more Vitamin B6, 23.2 times more Vitamin B9 and more Vitamin C than Black Pepper Spices.
• Both Black Pepper and Red Kidney Beans provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Black Pepper have insufficient amounts of Vitamin C
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Black Pepper Spices as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Black Pepper have 5.3 times more Calcium, 1.9 times more Copper, 1.5 times more Iron, 1.2 times more Magnesium, 11.5 times more Manganese and 1.5 times more Selenium than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 2.6 times more Phosphorus and 2.3 times more Zinc than Black Pepper Spices.
• Both Black Pepper and Red Kidney Beans contain similar levels of Potassium per five ounces.
• Both Black Pepper Spices as well as Raw Red Kidney Beans lack sufficient amounts of Fluoride in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Black Pepper have 3.1 times more Fat, 9 times more Saturated Fat, 3 times more Omega 6 and 1.7 times more Fiber than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 1.3 times more Energy, 2.4 times more Omega 3, 3.3 times more Sugars and 2.2 times more Protein than Black Pepper Spices.
• Both Black Pepper and Red Kidney Beans offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6