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

Macros Ratio

	Protein	Fat	Carbs
Sauteed Yellow Onions	3%	73%	24%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Sauteed Yellow Onions	Canned Kidney Beans	Recommended Dietary Allowance
Energy	42.4% 1230kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	111% 108g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	46% 14.8g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	413% 6.6g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	283% 48g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.5% 78.6g	112% 145g	130g per day for Men 19-50 years
Sugars	NA	25.5% 18.5g	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	20.4% 15g	0% 0g	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	% 21g	% 0g	g per day for Men 19-50 years
Sucrose	% 8.1g	% 18.5g	g per day for Men 19-50 years
Fiber	44.7% 17g	113% 43g	38g per day for Men 19-50 years
Protein	17% 9.5g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Sauteed Yellow Onions	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.37mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.4% 1.72mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	159% 2.07mg	57% 0.74mg	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	5% 20μg	90% 360μg	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	20% 18mg	13.3% 12mg	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	45.3% 6.8mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	180% 216μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Yellow Onions	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	20% 200mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	150% 1.35mg	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	33.8% 2.7mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	44.3% 1.02mg	73% 1.68mg	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	47% 330mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	39% 1330mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	NA	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	21.6% 800g	21% 780g	3700g per day for Men 19-50 years

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

• Sauteed Yellow Onions have 1.2 times more Vitamin B5, 2.8 times more Vitamin B6, 1.5 times more Vitamin C, 34 times more Vitamin E and 5.3 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.4 times more Vitamin B1, 11.1 times more Vitamin B3 and 18 times more Vitamin B9 than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions and Canned All Types Kidney Beans have similar amounts of Vitamin B2 per 1 kg.
• Both Sauteed Yellow Onions as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin D in 1 kg.

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

• Canned All Types Kidney Beans contain 1.7 times more Calcium, 7.9 times more Copper, 4.3 times more Iron, 3 times more Magnesium, 1.6 times more Manganese, 2.7 times more Phosphorus, 1.8 times more Potassium, 24.7 times more Sodium and 2.2 times more Zinc than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions and Canned All Types Kidney Beans have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Sauteed Yellow Onions have 1.5 times more Energy, 18 times more Fat, 10.5 times more Saturated Fat, 8 times more Omega 3, 45.4 times more Omega 6 and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.8 times more Carbohydrate, 2.5 times more Fiber and 5.5 times more Protein than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions as well as Canned All Types Kidney Beans have insufficient amounts of Glucose and Sucrose in 1 kg.