Comparing Nutrients in 14 ounces Cooked Chopped Frozen Onions VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Onions	10%	3%	87%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cooked Chopped Frozen Onions	California Red Kidney Beans	Recommended Dietary Allowance
Energy	3.83% 111kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.84% 0.14g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	183% 237g	130g per day for Men 19-50 years
Sugars	16% 11.5g	NA	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	19% 7.14g	260% 99g	38g per day for Men 19-50 years
Protein	5.46% 3.06g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Onions	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.45% 0.55mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.86% 0.39mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	121% 1.58mg	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	13% 51.6μg	391% 1564μg	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	11.5% 10.3mg	20% 18mg	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	0.26% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Onions	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	485% 4.37mg	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	15% 1.2mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	173% 3.97mg	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	10.8% 75.4mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	12.6% 429mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	92% 10mg	11mg per day for Men 19-50 years
Water	9.9% 366g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Onions VS California Red Kidney Beans per 14 oz

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

Lets compare vitamin content per 14 ounces of Cooked Chopped Frozen Onions vs California Red Kidney Beans:

• 14 oz of Raw California Red Kidney Beans contain 23 times more Vitamin B1, 8.8 times more Vitamin B2, 14.8 times more Vitamin B3, 7.9 times more Vitamin B5, 5.8 times more Vitamin B6, 30.3 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled Chopped Frozen Onions.
• 14 ounces of Cooked Chopped Frozen Onions have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5
• Both Boiled Chopped Frozen Onions as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Chopped Frozen Onions vs California Red Kidney Beans:

• 14 ounces of Cooked Chopped Frozen Onions have 7.9 times more Water than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 12.2 times more Calcium, 57.9 times more Copper, 31.2 times more Iron, 26.7 times more Magnesium, 14.1 times more Manganese, 21.3 times more Phosphorus, 13.8 times more Potassium, 8 times more Selenium and 36.4 times more Zinc than Boiled Chopped Frozen Onions.
• 14 ounces of Cooked Chopped Frozen Onions lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw California Red Kidney Beans contain 11.8 times more Energy, 42 times more Omega 3, 9.1 times more Carbohydrate, 13.8 times more Fiber and 31.6 times more Protein than Boiled Chopped Frozen Onions.
• 14 ounces of Cooked Chopped Frozen Onions provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled Chopped Frozen Onions as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.