Comparing Nutrients in 1 pound Sauteed Yellow Onions VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Sauteed Yellow Onions	3%	73%	24%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Sauteed Yellow Onions	Canned Kidney Beans	Recommended Dietary Allowance
Energy	19.2% 558kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	50.5% 49g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	21% 6.7g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	187% 3g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	128% 22g	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.4% 35.7g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	NA	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	9.26% 6.7g	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	% 9.53g	% 0g	g per day for Men 19-50 years
Sucrose	% 3.67g	% 8.4g	g per day for Men 19-50 years
Fiber	20.3% 7.7g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Sauteed Yellow Onions	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.05% 0.17mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.2% 0.94mg	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	2.27% 9.07μg	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	9.07% 8.16mg	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	20.6% 3.1mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.6% 98μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Yellow Onions	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	9.07% 91mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	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	15.3% 1.22mg	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	20% 0.46mg	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	21.4% 150mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	17.7% 603mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	NA	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	9.8% 363g	9.57% 354g	3700g per day for Men 19-50 years

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

• Sauteed Yellow Onions have 1.2 times more Vitamin B5, 2.8 times more Vitamin B6, 1.5 times more Vitamin C, 34 times more Vitamin E and 5.3 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.4 times more Vitamin B1, 11.1 times more Vitamin B3 and 18 times more Vitamin B9 than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions and Canned All Types Kidney Beans have similar amounts of Vitamin B2 per 1 lb.
• Both Sauteed Yellow Onions as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin D in 1 lb.

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

• Canned All Types Kidney Beans contain 1.7 times more Calcium, 7.9 times more Copper, 4.3 times more Iron, 3 times more Magnesium, 1.6 times more Manganese, 2.7 times more Phosphorus, 1.8 times more Potassium, 24.7 times more Sodium and 2.2 times more Zinc than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions and Canned All Types Kidney Beans have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Sauteed Yellow Onions have 1.5 times more Energy, 18 times more Fat, 10.5 times more Saturated Fat, 8 times more Omega 3, 45.4 times more Omega 6 and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.8 times more Carbohydrate, 2.5 times more Fiber and 5.5 times more Protein than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions as well as Canned All Types Kidney Beans have insufficient amounts of Glucose and Sucrose in 1 lb.