Comparing Nutrients in 14 ounces California Red Kidney Beans VS Sweet Onions

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Sweet Onions	9%	2%	89%

Macro Nutrients

	California Red Kidney Beans	Sweet Onions	Recommended Dietary Allowance
Energy	45% 1310kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	NA	32g per day for Men 19-50 years
Omega 3	21% 0.33g	NA	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	23% 30g	130g per day for Men 19-50 years
Sugars	NA	27.5% 20g	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	11% 8g	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	% 8.97g	g per day for Men 19-50 years
Sucrose	NA	% 2.86g	g per day for Men 19-50 years
Fiber	260% 99g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	173% 97g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Sweet Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	3.3% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	7.78% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	39.7% 0.52mg	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	391% 1564μg	23% 91μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	21% 19mg	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	NA	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Sweet Onions	Recommended Dietary Allowance
Calcium	77.4% 774mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	24.7% 0.22mg	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	464% 37mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	13% 0.3mg	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	230% 1607mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	14% 472mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	9.8% 362g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Sweet Onions per 14 oz

Compare the macro and micronutrient content in 14 oz of California Red Kidney Beans versus 14 oz of Sweet 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 Sweet Onions:

• 14 ounces of California Red Kidney Beans have 12.9 times more Vitamin B1, 11 times more Vitamin B2, 15.5 times more Vitamin B3, 8 times more Vitamin B5, 3.1 times more Vitamin B6 and 17.1 times more Vitamin B9 than Sweet Onions.
• Both California Red Kidney Beans and Sweet Onions provide similar amounts of Vitamin C per 14 ounces.
• 14 ounces of Sweet Onions have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• Both Raw California Red Kidney Beans as well as Raw Sweet Onions have insufficient amounts of Vitamin A and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Sweet Onions:

• 14 ounces of California Red Kidney Beans have 9.8 times more Calcium, 19.6 times more Copper, 36 times more Iron, 17.8 times more Magnesium, 13.2 times more Manganese, 15 times more Phosphorus, 12.5 times more Potassium, 6.4 times more Selenium and 19.6 times more Zinc than Sweet Onions.
• While 14 oz of Raw Sweet Onions contain 7.8 times more Water than Raw California Red Kidney Beans.
• 14 ounces of Sweet Onions lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 10.3 times more Energy, 7.9 times more Carbohydrate, 27.7 times more Fiber and 30.5 times more Protein than Sweet Onions.
• 14 ounces of Sweet Onions provide inadequate amounts of Energy and Protein