Nutrient Comparison: Onions VS Boiled California Red Kidney Beans per 14 oz
Compare the macro and micronutrient content in 14 oz of Onions versus 14 oz of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Onions vs Boiled California Red Kidney Beans:
- 14 ounces of Onions have 6.2 times more Vitamin C than Boiled California Red Kidney Beans.
- While 14 oz of Boiled California Red Kidney Beans contain 2.8 times more Vitamin B1, 2.3 times more Vitamin B2, 4.7 times more Vitamin B3, 1.8 times more Vitamin B5 and 3.9 times more Vitamin B9 than Raw Onions.
- Both Onions and Boiled California Red Kidney Beans provide similar amounts of Vitamin B6 per 14 ounces.
- 14 ounces of Onions have insufficient amounts of Vitamin B3
- 14 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
- Both Raw Onions as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Onions vs Boiled California Red Kidney Beans:
- 14 ounces of Onions have 1.3 times more Water than Boiled California Red Kidney Beans.
- While 14 oz of Boiled California Red Kidney Beans contain 2.9 times more Calcium, 7.4 times more Copper, 14.2 times more Iron, 4.8 times more Magnesium, 2.5 times more Manganese, 4.7 times more Phosphorus, 2.9 times more Potassium, 2.4 times more Selenium and 5.1 times more Zinc than Raw Onions.
- 14 ounces of Onions lack sufficient amounts of Selenium and Zinc
Comparison of macro-nutrients per 14 ounces:
- 14 oz of Boiled California Red Kidney Beans contain 3.1 times more Energy, 8 times more Omega 3, 2.4 times more Carbohydrate, 5.5 times more Fiber and 8.3 times more Protein than Raw Onions.
- 14 ounces of Onions provide inadequate amounts of Energy, Omega 3 and Protein
- Both Raw Onions as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.