Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Sauteed Yellow Onions

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Sauteed Yellow Onions	3%	73%	24%

Macro Nutrients

	Boiled Kidney Beans	Sauteed Yellow Onions	Recommended Dietary Allowance
Energy	43.8% 1270kcal	42.4% 1230kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	111% 108g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	46% 14.8g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	413% 6.6g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	283% 48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	60.5% 78.6g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	NA	20.4% 15g	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	% 21g	g per day for Men 19-50 years
Sucrose	NA	% 8.1g	g per day for Men 19-50 years
Fiber	168% 64g	44.7% 17g	38g per day for Men 19-50 years
Protein	155% 86.7g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Sauteed Yellow Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	2.3% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	34.4% 1.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	159% 2.07mg	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	5% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	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	2% 0.3mg	45.3% 6.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Sauteed Yellow Onions	Recommended Dietary Allowance
Calcium	35% 350mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	19% 0.17mg	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	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	44.3% 1.02mg	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	47% 330mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	39% 1330mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	18% 669g	21.6% 800g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 3.3 times more Vitamin B1, 1.4 times more Vitamin B2, 15.6 times more Vitamin B3, 1.3 times more Vitamin B5 and 65 times more Vitamin B9 than Sauteed Yellow Onions.
• While Sauteed Yellow Onions contain 1.7 times more Vitamin B6, 1.5 times more Vitamin C, 22.7 times more Vitamin E and 2.6 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Sauteed Yellow Onions have insufficient amounts of Vitamin D in 1 kg.

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

• Boiled All Types Kidney Beans have 1.8 times more Calcium, 12.7 times more Copper, 8.2 times more Iron, 4.7 times more Magnesium, 4.2 times more Manganese, 4.2 times more Phosphorus, 3 times more Potassium and 4.8 times more Zinc than Sauteed Yellow Onions.
• Both Boiled All Types Kidney Beans and Sauteed Yellow Onions have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 2.9 times more Carbohydrate, 3.8 times more Fiber and 9.1 times more Protein than Sauteed Yellow Onions.
• While Sauteed Yellow Onions contain 21.6 times more Fat, 20.2 times more Saturated Fat, 3.9 times more Omega 3 and 44.5 times more Omega 6 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Sauteed Yellow Onions have similar amounts of Energy per 1 kg.
• Both Boiled All Types Kidney Beans as well as Sauteed Yellow Onions have insufficient amounts of Glucose and Sucrose in 1 kg.