Comparing Nutrients in 1 pound Royal Red Kidney Beans VS Onion Powder

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Onion Powder	11%	3%	86%

Macro Nutrients

	Royal Red Kidney Beans	Onion Powder	Recommended Dietary Allowance
Energy	51.5% 1492kcal	53.3% 1547kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	4.86% 4.7g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	6.78% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	204% 265g	276% 359g	130g per day for Men 19-50 years
Sugars	NA	41.5% 30g	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	10.4% 7.57g	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	% 3.3g	g per day for Men 19-50 years
Sucrose	NA	% 17.6g	g per day for Men 19-50 years
Fiber	297% 113g	181% 69g	38g per day for Men 19-50 years
Protein	205% 115g	84.3% 47.2g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Onion Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	147% 1.77mg	173% 2.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.7% 9.55mg	9.1% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.7% 3.53mg	66.4% 3.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	251% 3.26mg	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	446% 1783μg	72.6% 290μg	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	22.7% 20.4mg	118% 106mg	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	NA	8.16% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Onion Powder	Recommended Dietary Allowance
Calcium	59.4% 594mg	174% 1742mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	297% 2.68mg	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	493% 39.5mg	221% 17.7mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	122% 513mg	420mg per day for Men 19-50 years
Manganese	219% 5.03mg	256% 5.9mg	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	263% 1842mg	209% 1461mg	700mg per day for Men 19-50 years
Potassium	180% 6105mg	131% 4468mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	118% 65μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	22% 331mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	1.46% 54g	0.66% 24.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Onion Powder per 1 lb

Compare the macro and micronutrient content in 1 lb of Royal Red Kidney Beans versus 1 lb of Onion Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Royal Red Kidney Beans vs Onion Powder:

• 1 pound of Royal Red Kidney Beans has 3 times more Vitamin B2, 6.6 times more Vitamin B3 and 6.1 times more Vitamin B9 than Onion Powder.
• While 1 lb of Onion Powder Spices contains 1.8 times more Vitamin B6 and 5.2 times more Vitamin C than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Onion Powder provide similar amounts of Vitamin B1 and Vitamin B5 per one pound.
• Both Raw Royal Red Kidney Beans as well as Onion Powder Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Royal Red Kidney Beans vs Onion Powder:

• 1 pound of Royal Red Kidney Beans has 1.7 times more Copper, 2.2 times more Iron, 1.2 times more Magnesium, 1.3 times more Phosphorus and 1.4 times more Potassium than Onion Powder.
• While 1 lb of Onion Powder Spices contains 2.9 times more Calcium, 4.5 times more Selenium, 5.6 times more Sodium and 1.5 times more Zinc than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Onion Powder contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Royal Red Kidney Beans has 10.1 times more Omega 3, 1.6 times more Fiber and 2.4 times more Protein than Onion Powder.
• While 1 lb of Onion Powder Spices contains 1.4 times more Carbohydrate than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Onion Powder offer comparable quantities of Energy per one pound.
• 1 pound of Onion Powder provide inadequate amounts of Omega 3
• Both Raw Royal Red Kidney Beans as well as Onion Powder Spices provide inadequate amounts of Omega 6 in one pound.