Comparing Nutrients in 1 pound Boiled Kidney Beans VS Canned Onions with Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Canned Onions with Liquids	17%	4%	79%

Macro Nutrients

	Boiled Kidney Beans	Canned Onions with Liquids	Recommended Dietary Allowance
Energy	20% 576kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	0.91% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	14% 18.2g	130g per day for Men 19-50 years
Sugars	2% 1.45g	13.8% 9.98g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	76.4% 29g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Canned Onions with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	2.1% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	1.73% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	48% 0.62mg	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	147% 590μg	11.3% 45.4μg	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	6.05% 5.44mg	21.7% 19.5mg	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	0.91% 0.14mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Canned Onions with Liquids	Recommended Dietary Allowance
Calcium	16% 159mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	27.7% 0.25mg	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	126% 10mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	20% 0.46mg	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	89.4% 626mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	15% 503mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	112% 1683mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	8.2% 304g	11.5% 427g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs Canned Onions with Liquids:

• Boiled All Types Kidney Beans have 5 times more Vitamin B1, 9.7 times more Vitamin B2, 9.5 times more Vitamin B3, 2.3 times more Vitamin B5, 13 times more Vitamin B9 and 42 times more Vitamin K than Canned Onions Solids and Liquids.
• While Canned Onions Solids and Liquids contain 3.6 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Canned Onions Solids and Liquids have similar amounts of Vitamin B6 per 1 lb.
• Both Boiled All Types Kidney Beans as well as Canned Onions Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Canned Onions with Liquids:

• Boiled All Types Kidney Beans have 3.9 times more Copper, 17.1 times more Iron, 7 times more Magnesium, 4.2 times more Manganese, 4.9 times more Phosphorus, 3.6 times more Potassium, 3.7 times more Selenium and 3.4 times more Zinc than Canned Onions Solids and Liquids.
• While Canned Onions Solids and Liquids contain 1.3 times more Calcium, 371 times more Sodium and 1.4 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 6.7 times more Energy, 85 times more Omega 3, 5.7 times more Carbohydrate, 5.3 times more Fiber and 10.2 times more Protein than Canned Onions Solids and Liquids.
• While Canned Onions Solids and Liquids contain 6.9 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Canned Onions Solids and Liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.