Comparing Nutrients in 1 pound Boiled Kidney Beans VS Young Green Onions

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Young Green Onions	12%	14%	74%

Macro Nutrients

	Boiled Kidney Beans	Young Green Onions	Recommended Dietary Allowance
Energy	20% 576kcal	4.22% 122kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	2.34% 0.75g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	2.16% 0.37g	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	20% 26g	130g per day for Men 19-50 years
Sugars	2% 1.45g	24.5% 17.7g	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	13.3% 9.6g	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	% 7.44g	g per day for Men 19-50 years
Sucrose	NA	% 0.73g	g per day for Men 19-50 years
Fiber	76.4% 29g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	7.86% 4.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Young Green Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	101% 907μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	9.07% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	9.36% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	30.7% 0.4mg	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	34% 136μg	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	67.5% 60.8mg	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	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	591% 709μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Young Green Onions	Recommended Dietary Allowance
Calcium	16% 159mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	15.6% 0.14mg	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	29% 2.3mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	29.6% 0.68mg	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	89.4% 626mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	21.2% 721mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	8.2% 304g	11.3% 419g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs Young Green Onions:

• Boiled All Types Kidney Beans have 5.3 times more Vitamin B1, 2.2 times more Vitamin B2, 1.8 times more Vitamin B3, 1.6 times more Vitamin B5, 1.4 times more Vitamin B6 and 4.3 times more Vitamin B9 than Young Green Onions, tops only.
• While Young Green Onions, tops only contain more Vitamin A, 11.2 times more Vitamin C, 7 times more Vitamin E and 18.6 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Young Green Onions, tops only have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Young Green Onions:

• Boiled All Types Kidney Beans have 7 times more Copper, 4.4 times more Iron, 2.6 times more Magnesium, 2.9 times more Manganese, 5.5 times more Phosphorus, 2.5 times more Potassium, 2.2 times more Selenium and 5 times more Zinc than Young Green Onions, tops only.
• While Young Green Onions, tops only contain 1.5 times more Calcium, 15 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 4.7 times more Energy, 4.3 times more Omega 3, 4 times more Carbohydrate, 3.6 times more Fiber and 8.9 times more Protein than Young Green Onions, tops only.
• While Young Green Onions, tops only contain 12.2 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Young Green Onions, tops only have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.