Nutrient Comparison: California Red Kidney Beans VS Boiled Onions per 14 oz
Compare the macro and micronutrient content in 14 oz of California Red Kidney Beans versus 14 oz of Boiled Onions to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Boiled Onions:
- 14 ounces of California Red Kidney Beans have 12.6 times more Vitamin B1, 9.5 times more Vitamin B2, 12.5 times more Vitamin B3, 6.9 times more Vitamin B5, 3.1 times more Vitamin B6 and 26.3 times more Vitamin B9 than Boiled Onions.
- Both California Red Kidney Beans and Boiled Onions provide similar amounts of Vitamin C per 14 ounces.
- 14 ounces of Boiled Onions have insufficient amounts of Vitamin B2 and Vitamin B3
- Both Raw California Red Kidney Beans as well as Boiled and Drained Onions have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for California Red Kidney Beans vs Boiled Onions:
- 14 ounces of California Red Kidney Beans have 8.9 times more Calcium, 16.4 times more Copper, 39 times more Iron, 14.5 times more Magnesium, 6.5 times more Manganese, 11.6 times more Phosphorus, 9 times more Potassium, 5.3 times more Selenium and 12.1 times more Zinc than Boiled Onions.
- While 14 oz of Boiled and Drained Onions contain 7.5 times more Water than Raw California Red Kidney Beans.
- 14 ounces of Boiled Onions lack sufficient amounts of Selenium and Zinc
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of California Red Kidney Beans have 7.5 times more Energy, 21 times more Omega 3, 5.9 times more Carbohydrate, 17.8 times more Fiber and 17.9 times more Protein than Boiled Onions.
- 14 ounces of Boiled Onions provide inadequate amounts of Energy and Omega 3
- Both Raw California Red Kidney Beans as well as Boiled and Drained Onions provide inadequate amounts of Omega 6 in 14 ounces.