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

Macros Ratio

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

Macro Nutrients

	Onion Powder	California Red Kidney Beans	Recommended Dietary Allowance
Energy	46.7% 1353kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	4.26% 4.13g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.87g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	5.93% 1g	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	242% 314g	183% 237g	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	260% 99g	38g per day for Men 19-50 years
Protein	73.8% 41.3g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Onion Powder	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	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.96% 1.27mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58% 2.9mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	219% 2.85mg	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	63.5% 254μg	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	103% 93mg	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	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	152% 1524mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	260% 2.34mg	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	193% 15.5mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	107% 448mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	224% 5.16mg	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	183% 1278mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	115% 3909mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	103% 56.8μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	19.3% 290mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	146% 16mg	92% 10mg	11mg per day for Men 19-50 years
Water	0.58% 21.4g	1.26% 46.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Onion Powder vs California Red Kidney Beans:

• Onion Powder Spices have 1.8 times more Vitamin B6 and 5.2 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.7 times more Vitamin B2, 6.4 times more Vitamin B3 and 6.2 times more Vitamin B9 than Onion Powder Spices.
• Both Onion Powder Spices and Raw California Red Kidney Beans have similar amounts of Vitamin B1 and Vitamin B5 per 14 oz.
• Both Onion Powder Spices as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Onion Powder vs California Red Kidney Beans:

• Onion Powder Spices have 2 times more Calcium, 1.3 times more Manganese, 4.5 times more Selenium, 6.6 times more Sodium and 1.6 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.9 times more Copper, 2.4 times more Iron, 1.4 times more Magnesium, 1.3 times more Phosphorus and 1.5 times more Potassium than Onion Powder Spices.

Comparison of macro-nutrients per 14 ounces:

• Onion Powder Spices have 4.2 times more Fat, 4.7 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.6 times more Omega 3, 1.6 times more Fiber and 2.3 times more Protein than Onion Powder Spices.
• Both Onion Powder Spices and Raw California Red Kidney Beans have similar amounts of Energy per 14 oz.
• Both Onion Powder Spices as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.