Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Onions Flakes

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Onions Flakes	10%	1%	89%

Macro Nutrients

	Boiled Kidney Beans	Onions Flakes	Recommended Dietary Allowance
Energy	43.8% 1270kcal	120% 3490kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	2.44% 0.78g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	641% 833g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	516% 374g	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	168% 64g	242% 92g	38g per day for Men 19-50 years
Protein	155% 86.7g	160% 89.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Onions Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	417% 5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	276% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	1231% 16mg	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	325% 1300μg	415% 1660μg	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	13.3% 12mg	833% 750mg	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	2% 0.3mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	31.7% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Onions Flakes	Recommended Dietary Allowance
Calcium	35% 350mg	257% 2570mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	462% 4.16mg	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	278% 22mg	194% 15.5mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	219% 920mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	604% 14mg	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	197% 1380mg	433% 3030mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	477% 16220mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	172% 19mg	11mg per day for Men 19-50 years
Water	18% 669g	1.06% 39.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Onions Flakes:

• Boiled All Types Kidney Beans have 2.2 times more Vitamin K than Dry Onions Flakes.
• While Dry Onions Flakes contain 3.1 times more Vitamin B1, 1.7 times more Vitamin B2, 1.7 times more Vitamin B3, 6.3 times more Vitamin B5, 13.3 times more Vitamin B6, 1.3 times more Vitamin B9, 62.5 times more Vitamin C and 6 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Dry Onions Flakes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Onions Flakes:

• Boiled All Types Kidney Beans have 1.4 times more Iron and 17 times more Water than Dry Onions Flakes.
• While Dry Onions Flakes contain 7.3 times more Calcium, 1.9 times more Copper, 2.2 times more Magnesium, 3.2 times more Manganese, 2.2 times more Phosphorus, 4 times more Potassium, 4.5 times more Selenium, 21 times more Sodium and 1.9 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 18.9 times more Omega 3 than Dry Onions Flakes.
• While Dry Onions Flakes contain 2.7 times more Energy, 1.6 times more Omega 6, 3.7 times more Carbohydrate, 116.9 times more Sugars and 1.4 times more Fiber than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dry Onions Flakes have similar amounts of Protein per 1 kg.
• Both Boiled All Types Kidney Beans as well as Dry Onions Flakes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.