Nutrient Comparison: Onions VS Canned Red Kidney Beans with Liquids per 14 oz
Compare the macro and micronutrient content in 14 oz of Onions versus 14 oz of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Onions vs Canned Red Kidney Beans with Liquids:
- 14 ounces of Onions have 1.5 times more Vitamin B6 and 9.3 times more Vitamin C than Canned Red Kidney Beans with Liquids.
- While 14 oz of Canned Red Kidney Beans Solids and Liquids contain 2.3 times more Vitamin B1, 2.5 times more Vitamin B2, 4.3 times more Vitamin B3 and 10.3 times more Vitamin K than Raw Onions.
- Both Onions and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B5 and Vitamin B9 per 14 ounces.
- 14 ounces of Onions have insufficient amounts of Vitamin B3 and Vitamin K
- 14 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
- Both Raw Onions as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.
Comparing minerals per 14 ounces for Onions vs Canned Red Kidney Beans with Liquids:
- 14 oz of Canned Red Kidney Beans Solids and Liquids contain 1.3 times more Calcium, 3.8 times more Copper, 6 times more Iron, 3 times more Magnesium, 2.3 times more Manganese, 3.7 times more Phosphorus, 1.8 times more Potassium, 2.2 times more Selenium, 64 times more Sodium and 3.6 times more Zinc than Raw Onions.
- Both Onions and Canned Red Kidney Beans with Liquids contain similar levels of Water per 14 ounces.
- 14 ounces of Onions lack sufficient amounts of Selenium and Zinc
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Onions have 2.3 times more Sugars than Canned Red Kidney Beans with Liquids.
- While 14 oz of Canned Red Kidney Beans Solids and Liquids contain 2 times more Energy, 12.8 times more Omega 3, 1.6 times more Carbohydrate, 2.5 times more Fiber and 4.7 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 Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in 14 ounces.