Comparing Nutrients in 1 kilogram Sweet Onions VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Sweet Onions	9%	2%	89%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Sweet Onions	California Red Kidney Beans	Recommended Dietary Allowance
Energy	11% 320kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	NA	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	NA	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	NA	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.5g	460% 598g	130g per day for Men 19-50 years
Sugars	69.2% 50.2g	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	28% 20g	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	% 22.6g	NA	g per day for Men 19-50 years
Sucrose	% 7.2g	NA	g per day for Men 19-50 years
Fiber	23.7% 9g	655% 249g	38g per day for Men 19-50 years
Protein	14.3% 8g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Sweet Onions	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	34% 0.41mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.3% 1.33mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	305% 3.97mg	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	57.5% 230μg	985% 3940μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	53.3% 48mg	50% 45mg	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	1.33% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Onions	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	20% 200mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	62.2% 0.56mg	1222% 11mg	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	32.5% 2.6mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	435% 10mg	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	38.6% 270mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	35% 1190mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	24.7% 912g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Onions VS California Red Kidney Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Sweet Onions vs California Red Kidney Beans:

• 1 kg of Raw California Red Kidney Beans contains 12.9 times more Vitamin B1, 11 times more Vitamin B2, 15.5 times more Vitamin B3, 8 times more Vitamin B5, 3.1 times more Vitamin B6 and 17.1 times more Vitamin B9 than Raw Sweet Onions.
• Both Sweet Onions and California Red Kidney Beans provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Sweet Onions have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• Both Raw Sweet Onions as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sweet Onions vs California Red Kidney Beans:

• 1 kilogram of Sweet Onions has 7.8 times more Water than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 9.8 times more Calcium, 19.6 times more Copper, 36 times more Iron, 17.8 times more Magnesium, 13.2 times more Manganese, 15 times more Phosphorus, 12.5 times more Potassium, 6.4 times more Selenium and 19.6 times more Zinc than Raw Sweet Onions.
• 1 kilogram of Sweet Onions lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw California Red Kidney Beans contains 10.3 times more Energy, 7.9 times more Carbohydrate, 27.7 times more Fiber and 30.5 times more Protein than Raw Sweet Onions.
• 1 kilogram of Sweet Onions provide inadequate amounts of Energy and Protein