Comparing Nutrients in 1 pound Sweet Onions VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Sweet Onions	9%	2%	89%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Sweet Onions	Canned Kidney Beans	Recommended Dietary Allowance
Energy	5% 145kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	NA	2% 0.64g	32g per day for Men 19-50 years
Omega 3	NA	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	NA	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.3% 34.2g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	31.4% 22.8g	11.6% 8.4g	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	12.6% 9.16g	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	% 10.3g	% 0g	g per day for Men 19-50 years
Sucrose	% 3.27g	% 8.4g	g per day for Men 19-50 years
Fiber	10.7% 4.1g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	6.48% 3.63g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Sweet Onions	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	15.5% 0.19mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.44mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	26% 0.34mg	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	26% 104μg	41% 163μg	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	24% 21.8mg	6.05% 5.44mg	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	0.6% 0.091mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Onions	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	9.07% 91mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	28.2% 0.25mg	68% 0.61mg	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	14.7% 1.18mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	33% 0.76mg	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	17.5% 122mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	16% 540mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	11% 414g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sweet Onions vs Canned Kidney Beans:

• Raw Sweet Onions have 1.8 times more Vitamin B6 and 4 times more Vitamin C than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.8 times more Vitamin B1, 2.6 times more Vitamin B2, 3.1 times more Vitamin B3, 1.4 times more Vitamin B5, 1.6 times more Vitamin B9 and 13.7 times more Vitamin K than Raw Sweet Onions.
• Both Raw Sweet Onions as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Sweet Onions vs Canned Kidney Beans:

• Canned All Types Kidney Beans contain 1.7 times more Calcium, 2.4 times more Copper, 4.5 times more Iron, 3 times more Magnesium, 2.2 times more Manganese, 3.3 times more Phosphorus, 2 times more Potassium, 1.8 times more Selenium, 37 times more Sodium and 3.5 times more Zinc than Raw Sweet Onions.
• Both Raw Sweet Onions and Canned All Types Kidney Beans have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Sweet Onions have 2.7 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.6 times more Energy, 1.9 times more Carbohydrate, 4.8 times more Fiber and 6.5 times more Protein than Raw Sweet Onions.
• Both Raw Sweet Onions as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.