Comparing Nutrients in 7 ounces Chili Powder VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Chili Powder	14%	34%	52%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Chili Powder	Canned Kidney Beans	Recommended Dietary Allowance
Energy	19.3% 560kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	29.2% 28.3g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	15.3% 4.9g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	66% 1.06g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	87.2% 15g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	22% 28.8g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	5.06% 3.67g	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	11.7% 8.5g	0% 0g	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	% 4.25g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 3.67g	g per day for Men 19-50 years
Fiber	182% 69g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	47.7% 26.7g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Chili Powder	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	327% 2943μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.3% 0.5mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	143% 1.87mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.2% 1.76mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	320% 4.16mg	11.3% 0.15mg	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	14% 55.6μg	18% 71.4μg	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	1.54% 1.4mg	2.65% 2.4mg	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	505% 75.7mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	175% 210μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chili Powder	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	65.5% 655mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	220% 2mg	29.8% 0.27mg	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	429% 34.3mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	70.4% 296mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	147% 3.37mg	14.5% 0.33mg	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	85% 595mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	114% 3870mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	73.6% 40.5μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	379% 5689mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	77.6% 8.53mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	0.58% 21.3g	4.2% 155g	3700g per day for Men 19-50 years

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

• Chili Powder Spices have 2.2 times more Vitamin B1, 18.4 times more Vitamin B2, 28.2 times more Vitamin B3, 6.4 times more Vitamin B5, 28.3 times more Vitamin B6, 1907 times more Vitamin E and 25.8 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.3 times more Vitamin B9 and 1.7 times more Vitamin C than Chili Powder Spices.
• Both Chili Powder Spices as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Chili Powder Spices have 9.7 times more Calcium, 7.4 times more Copper, 14.8 times more Iron, 5.5 times more Magnesium, 10.1 times more Manganese, 3.3 times more Phosphorus, 8.2 times more Potassium, 22.7 times more Selenium, 9.7 times more Sodium and 9.3 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 7.3 times more Water than Chili Powder Spices.

Comparison of macro-nutrients per 7 ounces:

• Chili Powder Spices have 3.4 times more Energy, 23.8 times more Fat, 17.5 times more Saturated Fat, 6.5 times more Omega 3, 70.5 times more Omega 6, 3.4 times more Carbohydrate, 3.9 times more Sugars, more Fructose, 8.1 times more Fiber and 2.6 times more Protein than Canned All Types Kidney Beans.
• Both Chili Powder Spices as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.