Comparing Nutrients in 14 ounces Onion Powder VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Onion Powder	11%	3%	86%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Onion Powder	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	46.7% 1353kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	4.26% 4.13g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.87g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	5.93% 1g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	242% 314g	68.4% 89g	130g per day for Men 19-50 years
Sugars	36.3% 26.3g	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	9.14% 6.63g	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	% 2.9g	NA	g per day for Men 19-50 years
Sucrose	% 15.4g	NA	g per day for Men 19-50 years
Fiber	159% 60.3g	97% 37g	38g per day for Men 19-50 years
Protein	73.8% 41.3g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Onion Powder	Boiled 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	151% 1.8mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.96% 1.27mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58% 2.9mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	219% 2.85mg	31.8% 0.41mg	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	63.5% 254μg	73.4% 294μg	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	103% 93mg	5.3% 4.76mg	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	7.14% 1.07mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onion Powder	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	152% 1524mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	260% 2.34mg	127% 1.15mg	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	193% 15.5mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	107% 448mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	224% 5.16mg	55% 1.26mg	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	183% 1278mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	115% 3909mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	103% 56.8μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	19.3% 290mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	146% 16mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.58% 21.4g	7.18% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: Onion Powder VS Boiled California Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Onion Powder 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 Onion Powder vs Boiled California Red Kidney Beans:

• 14 ounces of Onion Powder have 3.5 times more Vitamin B1, 1.3 times more Vitamin B2, 3.3 times more Vitamin B5, 6.9 times more Vitamin B6 and 19.5 times more Vitamin C than Boiled California Red Kidney Beans.
• While 14 oz of Boiled California Red Kidney Beans contain 1.7 times more Vitamin B3 than Onion Powder Spices.
• Both Onion Powder and Boiled California Red Kidney Beans provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Onion Powder Spices 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 Onion Powder vs Boiled California Red Kidney Beans:

• 14 ounces of Onion Powder have 5.8 times more Calcium, 2 times more Copper, 1.3 times more Iron, 2.4 times more Magnesium, 4.1 times more Manganese, 2.4 times more Phosphorus, 2.4 times more Potassium, 11.9 times more Selenium, 18.3 times more Sodium and 4.7 times more Zinc than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Onion Powder have 2.8 times more Energy, 3.5 times more Carbohydrate and 1.6 times more Fiber than Boiled California Red Kidney Beans.
• While 14 oz of Boiled California Red Kidney Beans contain 2.1 times more Omega 3 than Onion Powder Spices.
• Both Onion Powder and Boiled California Red Kidney Beans offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Onion Powder provide inadequate amounts of Omega 3
• Both Onion Powder Spices as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.