Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Cooked Frozen Chopped Onions with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cooked Frozen Chopped Onions with Salt	11%	3%	86%

Macro Nutrients

	Boiled Kidney Beans	Cooked Frozen Chopped Onions with Salt	Recommended Dietary Allowance
Energy	17.4% 504kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	0.84% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	18.3% 24g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	16% 11.5g	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	67% 25.4g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	5.46% 3.06g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cooked Frozen Chopped Onions with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	3.45% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	7.86% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	21% 0.27mg	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	129% 516μg	13% 51.6μg	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	5.3% 4.76mg	11.5% 10.3mg	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	0.79% 0.12mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cooked Frozen Chopped Onions with Salt	Recommended Dietary Allowance
Calcium	14% 139mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	8.38% 0.075mg	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	110% 8.8mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	12.3% 0.28mg	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	78.2% 548mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	12.6% 429mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	65.6% 984mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	7.2% 266g	9.9% 366g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kidney Beans VS Cooked Frozen Chopped Onions with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Kidney Beans versus 14 oz of Cooked Frozen Chopped Onions with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Cooked Frozen Chopped Onions with Salt:

• 14 ounces of Boiled Kidney Beans have 7 times more Vitamin B1, 2.3 times more Vitamin B2, 4.2 times more Vitamin B3, 2.2 times more Vitamin B5, 1.7 times more Vitamin B6, 10 times more Vitamin B9 and 28 times more Vitamin K than Cooked Frozen Chopped Onions with Salt.
• While 14 oz of Boiled Chopped Frozen Onions, drained with Salt contain 2.2 times more Vitamin C than Boiled All Types Kidney Beans.
• 14 ounces of Boiled Kidney Beans have insufficient amounts of Vitamin C
• 14 ounces of Cooked Frozen Chopped Onions with Salt have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin K
• Both Boiled All Types Kidney Beans as well as Boiled Chopped Frozen Onions, drained with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Cooked Frozen Chopped Onions with Salt:

• 14 ounces of Boiled Kidney Beans have 2.2 times more Calcium, 11.4 times more Copper, 7.4 times more Iron, 7 times more Magnesium, 6.1 times more Manganese, 7.3 times more Phosphorus, 3.8 times more Potassium, 2.8 times more Selenium and 14.3 times more Zinc than Cooked Frozen Chopped Onions with Salt.
• While 14 oz of Boiled Chopped Frozen Onions, drained with Salt contain 248 times more Sodium and 1.4 times more Water than Boiled All Types Kidney Beans.
• 14 ounces of Cooked Frozen Chopped Onions with Salt lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Kidney Beans have 4.9 times more Energy, 85 times more Omega 3, 3.8 times more Carbohydrate, 3.8 times more Fiber and 11.3 times more Protein than Cooked Frozen Chopped Onions with Salt.
• While 14 oz of Boiled Chopped Frozen Onions, drained with Salt contain 9.1 times more Sugars than Boiled All Types Kidney Beans.
• 14 ounces of Cooked Frozen Chopped Onions with Salt provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled All Types Kidney Beans as well as Boiled Chopped Frozen Onions, drained with Salt provide inadequate amounts of Omega 6 in 14 ounces.