Comparing Nutrients in 7 ounces Red Kidney Beans VS Dried Ancho Peppers

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Dried Ancho Peppers	15%	23%	62%

Macro Nutrients

	Red Kidney Beans	Dried Ancho Peppers	Recommended Dietary Allowance
Energy	23% 669kcal	19.2% 558kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	16.8% 16.3g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	5.1% 1.63g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	49.8% 8.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	78.5% 102g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	NA	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	79.4% 30g	113% 43g	38g per day for Men 19-50 years
Protein	80% 44.7g	42% 23.5g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Dried Ancho Peppers	Recommended Dietary Allowance
Vitamin A	0% 0μg	225% 2028μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	29.6% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	344% 4.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	79.4% 12.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	79% 3.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	540% 7mg	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	34.2% 137μg	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	4.4% 3.97mg	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	2.78% 0.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Dried Ancho Peppers	Recommended Dietary Allowance
Calcium	16.5% 165mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	112% 1mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	271% 21.7mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	53.4% 224mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	110% 2.54mg	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% 806mg	57% 399mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	141% 4785mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	10.5% 5.75μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	5.7% 85.3mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	1.2% 45g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Dried Ancho Peppers per 7 oz

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

Lets compare vitamin content per 7 ounces of Red Kidney Beans vs Dried Ancho Peppers:

• 7 ounces of Red Kidney Beans have 3.4 times more Vitamin B1, 5.7 times more Vitamin B9 and 2.3 times more Vitamin C than Dried Ancho Peppers.
• While 7 oz of Dried Ancho Peppers contain more Vitamin A, 10.5 times more Vitamin B2, 3 times more Vitamin B3, 2.6 times more Vitamin B5 and 8.9 times more Vitamin B6 than Raw Red Kidney Beans.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw Red Kidney Beans as well as Dried Ancho Peppers have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Red Kidney Beans vs Dried Ancho Peppers:

• 7 ounces of Red Kidney Beans have 1.4 times more Calcium, 1.4 times more Copper, 1.2 times more Magnesium, 2 times more Phosphorus and 2 times more Zinc than Dried Ancho Peppers.
• While 7 oz of Dried Ancho Peppers contain 1.6 times more Iron, 1.8 times more Potassium and 3.6 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Dried Ancho Peppers contain similar levels of Manganese and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 2.2 times more Omega 3 and 1.9 times more Protein than Dried Ancho Peppers.
• While 7 oz of Dried Ancho Peppers contain 7.7 times more Fat, 5.3 times more Saturated Fat, 18.7 times more Omega 6 and 1.4 times more Fiber than Raw Red Kidney Beans.
• Both Red Kidney Beans and Dried Ancho Peppers offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6