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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Sauteed Yellow Onions	3%	73%	24%

Macro Nutrients

	Red Kidney Beans	Sauteed Yellow Onions	Recommended Dietary Allowance
Energy	116% 3370kcal	42.4% 1230kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	111% 108g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	46% 14.8g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	413% 6.6g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	283% 48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	60.5% 78.6g	130g per day for Men 19-50 years
Sugars	29% 21g	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	400% 152g	44.7% 17g	38g per day for Men 19-50 years
Protein	402% 225g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Red 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	507% 6.1mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	2.3% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	34.4% 1.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	14% 2.1mg	45.3% 6.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Sauteed Yellow Onions	Recommended Dietary Allowance
Calcium	83% 830mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	836% 67mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	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	580% 4060mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	39% 1330mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	NA	55μg per day for Men 19-50 years
Sodium	8% 120mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	3.18% 118g	21.6% 800g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Sauteed Yellow Onions per 1 kg

Compare the macro and micronutrient content in 1 kg of Red Kidney Beans versus 1 kg of Sauteed Yellow Onions to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Red Kidney Beans has 12.4 times more Vitamin B1, 5.2 times more Vitamin B2, 57 times more Vitamin B3, 4.5 times more Vitamin B5, 1.9 times more Vitamin B6, 197 times more Vitamin B9 and 2.5 times more Vitamin C than Sauteed Yellow Onions.
• While 1 kg of Sauteed Yellow Onions contains 3.2 times more Vitamin E and 3.9 times more Vitamin K than Raw Red Kidney Beans.
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin E
• 1 kilogram of Sauteed Yellow Onions have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Raw Red Kidney Beans as well as Sauteed Yellow Onions have insufficient amounts of Vitamin D in one kilogram.

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

• 1 kilogram of Red Kidney Beans has 4.2 times more Calcium, 41.1 times more Copper, 24.8 times more Iron, 15.3 times more Magnesium, 10.9 times more Manganese, 12.3 times more Phosphorus, 10.2 times more Potassium and 13.3 times more Zinc than Sauteed Yellow Onions.
• While 1 kg of Sauteed Yellow Onions contains 6.8 times more Water than Raw Red Kidney Beans.
• 1 kilogram of Sauteed Yellow Onions lack sufficient amounts of Copper and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 2.7 times more Energy, 7.8 times more Carbohydrate, 8.9 times more Fiber and 23.7 times more Protein than Sauteed Yellow Onions.
• While 1 kg of Sauteed Yellow Onions contains 10.2 times more Fat, 9.6 times more Saturated Fat, 1.8 times more Omega 3 and 21.1 times more Omega 6 than Raw Red Kidney Beans.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6
• 1 kilogram of Sauteed Yellow Onions provide inadequate amounts of Protein