Comparing Nutrients in 1 kilogram Onion Powder VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Onion Powder	11%	3%	86%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Onion Powder	Canned Kidney Beans	Recommended Dietary Allowance
Energy	118% 3410kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	6.84% 2.2g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	15% 2.54g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	609% 791g	112% 145g	130g per day for Men 19-50 years
Sugars	91% 66.3g	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	23% 16.7g	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	% 7.3g	% 0g	g per day for Men 19-50 years
Sucrose	% 38.7g	% 18.5g	g per day for Men 19-50 years
Fiber	400% 152g	113% 43g	38g per day for Men 19-50 years
Protein	186% 104g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Onion Powder	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	381% 4.57mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	146% 7.32mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	552% 7.18mg	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	160% 640μg	90% 360μg	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	260% 234mg	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	18% 2.7mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onion Powder	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	384% 3840mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	656% 5.9mg	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	488% 39mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	269% 1130mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	565% 13mg	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	460% 3220mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	290% 9850mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	260% 143μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	48.7% 730mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	368% 40.5mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	1.46% 54g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Onion Powder vs Canned Kidney Beans:

• Onion Powder Spices have 3.9 times more Vitamin B1, 1.6 times more Vitamin B2, 5.3 times more Vitamin B5, 9.7 times more Vitamin B6, 1.8 times more Vitamin B9, 19.5 times more Vitamin C and 13.5 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.3 times more Vitamin B3 than Onion Powder Spices.
• Both Onion Powder Spices and Canned All Types Kidney Beans have similar amounts of Vitamin K per 1 kg.
• Both Onion Powder Spices as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Onion Powder vs Canned Kidney Beans:

• Onion Powder Spices have 11.3 times more Calcium, 4.4 times more Copper, 3.3 times more Iron, 4.2 times more Magnesium, 7.7 times more Manganese, 3.6 times more Phosphorus, 4.2 times more Potassium, 15.9 times more Selenium and 8.8 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4.1 times more Sodium and 14.5 times more Water than Onion Powder Spices.

Comparison of macro-nutrients per 1 kilogram:

• Onion Powder Spices have 4.1 times more Energy, 1.7 times more Fat, 2.4 times more Omega 6, 5.5 times more Carbohydrate, 3.6 times more Sugars, more Fructose, 3.5 times more Fiber and 2 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 5.5 times more Omega 3 than Onion Powder Spices.
• Both Onion Powder Spices as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.