Comparing Nutrients in 7 ounces Red or Cayenne Pepper VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Red or Cayenne Pepper	11%	36%	53%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Red or Cayenne Pepper	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	21.8% 631kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	35.3% 34.3g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	20.2% 6.47g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	82% 1.3g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	90% 15.3g	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.4% 112g	35% 45.2g	130g per day for Men 19-50 years
Sugars	28.3% 20.5g	0.88% 0.64g	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	142% 54g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	42.6% 24g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Red or Cayenne Pepper	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	459% 4130μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.2% 0.65mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	140% 1.82mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	374% 4.86mg	18.3% 0.24mg	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	52.6% 210μg	64.5% 258μg	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	168% 152mg	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	395% 59mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	133% 159μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red or Cayenne Pepper	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	29.4% 294mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	53.4% 0.48mg	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	193% 15.5mg	73% 5.83mg	8mg per day for Men 19-50 years
Magnesium	72% 302mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	41% 0.95mg	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	83% 581mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	118% 3997mg	23.5% 800mg	3400mg per day for Men 19-50 years
Selenium	31.8% 17.5μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	44.7% 4.92mg	19.3% 2.12mg	11mg per day for Men 19-50 years
Water	0.43% 16g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Red or Cayenne Pepper VS Boiled Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Red or Cayenne Pepper versus 7 oz of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Red or Cayenne Pepper vs Boiled Red Kidney Beans:

• 7 ounces of Red or Cayenne Pepper have more Vitamin A, 2.1 times more Vitamin B1, 15.8 times more Vitamin B2, 15.1 times more Vitamin B3, 20.4 times more Vitamin B6, 63.7 times more Vitamin C, 994.3 times more Vitamin E and 9.6 times more Vitamin K than Boiled Red Kidney Beans.
• Both Red or Cayenne Pepper and Boiled Red Kidney Beans provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Red or Cayenne Pepper Spice as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Red or Cayenne Pepper vs Boiled Red Kidney Beans:

• 7 ounces of Red or Cayenne Pepper have 5.3 times more Calcium, 1.5 times more Copper, 2.7 times more Iron, 3.4 times more Magnesium, 4.2 times more Manganese, 2.1 times more Phosphorus, 5 times more Potassium, 7.3 times more Selenium, 15 times more Sodium and 2.3 times more Zinc than Boiled Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red or Cayenne Pepper have 2.5 times more Energy, 34.5 times more Fat, 45.3 times more Saturated Fat, 3.9 times more Omega 3, 72.1 times more Omega 6, 2.5 times more Carbohydrate, 32.3 times more Sugars, 3.7 times more Fiber and 1.4 times more Protein than Boiled Red Kidney Beans.
• 7 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6