Comparing Nutrients in 7 ounces California Red Kidney Beans VS Chili Powder

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Chili Powder	14%	34%	52%

Macro Nutrients

	California Red Kidney Beans	Chili Powder	Recommended Dietary Allowance
Energy	22.6% 655kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	29.2% 28.3g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	66% 1.06g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	87.2% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	76% 99g	130g per day for Men 19-50 years
Sugars	NA	19.7% 14.3g	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	11.7% 8.5g	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	% 4.25g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	130% 49.4g	182% 69g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	47.7% 26.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Chili Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	327% 2943μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	41.3% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	143% 1.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	144% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	35.2% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	320% 4.16mg	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	195% 782μg	14% 55.6μg	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	9.92% 8.93mg	1.54% 1.4mg	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	505% 75.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	175% 210μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Chili Powder	Recommended Dietary Allowance
Calcium	38.7% 387mg	65.5% 655mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	220% 2mg	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	232% 18.6mg	429% 34.3mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	70.4% 296mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	147% 3.37mg	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	115% 804mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	114% 3870mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	73.6% 40.5μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	379% 5689mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	77.6% 8.53mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.58% 21.3g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Chili Powder per 7 oz

Compare the macro and micronutrient content in 7 oz of California Red Kidney Beans versus 7 oz of Chili Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Chili Powder:

• 7 ounces of California Red Kidney Beans have 2.1 times more Vitamin B1, 14.1 times more Vitamin B9 and 6.4 times more Vitamin C than Chili Powder.
• While 7 oz of Chili Powder Spices contain more Vitamin A, 4.3 times more Vitamin B2, 5.6 times more Vitamin B3 and 5.3 times more Vitamin B6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Chili Powder provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• 7 ounces of Chili Powder have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Chili Powder Spices have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Chili Powder:

• 7 ounces of California Red Kidney Beans have 1.4 times more Phosphorus than Chili Powder.
• While 7 oz of Chili Powder Spices contain 1.7 times more Calcium, 1.9 times more Iron, 1.7 times more Manganese, 1.3 times more Potassium, 6.4 times more Selenium, 260.6 times more Sodium and 1.7 times more Zinc than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Chili Powder contain similar levels of Copper and Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 1.2 times more Carbohydrate and 1.8 times more Protein than Chili Powder.
• While 7 oz of Chili Powder Spices contain 57.1 times more Fat, 68.4 times more Saturated Fat, 6.3 times more Omega 3, 138.4 times more Omega 6 and 1.4 times more Fiber than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Chili Powder offer comparable quantities of Energy per seven ounces.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6