Comparing Nutrients in 1 pound Onion Powder VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Onion Powder	11%	3%	86%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Onion Powder	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	53.3% 1547kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	4.86% 4.7g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	6.78% 1.15g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	276% 359g	78% 102g	130g per day for Men 19-50 years
Sugars	41.5% 30g	NA	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	10.4% 7.57g	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	% 3.3g	NA	g per day for Men 19-50 years
Sucrose	% 17.6g	NA	g per day for Men 19-50 years
Fiber	181% 69g	111% 42g	38g per day for Men 19-50 years
Protein	84.3% 47.2g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Onion Powder	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	173% 2.07mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.1% 1.46mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.4% 3.32mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	251% 3.26mg	36.3% 0.47mg	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	72.6% 290μg	84% 336μg	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	118% 106mg	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	8.16% 1.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onion Powder	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	174% 1742mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	297% 2.68mg	146% 1.3mg	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	221% 17.7mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	122% 513mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	256% 5.9mg	62.7% 1.44mg	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	209% 1461mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	131% 4468mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	118% 65μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	22% 331mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	0.66% 24.4g	8.2% 304g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Onion Powder has 3.5 times more Vitamin B1, 1.3 times more Vitamin B2, 3.3 times more Vitamin B5, 6.9 times more Vitamin B6 and 19.5 times more Vitamin C than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 1.7 times more Vitamin B3 than Onion Powder Spices.
• Both Onion Powder and Boiled California Red Kidney Beans provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Onion Powder Spices as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Onion Powder has 5.8 times more Calcium, 2 times more Copper, 1.3 times more Iron, 2.4 times more Magnesium, 4.1 times more Manganese, 2.4 times more Phosphorus, 2.4 times more Potassium, 11.9 times more Selenium, 18.3 times more Sodium and 4.7 times more Zinc than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Onion Powder has 2.8 times more Energy, 3.5 times more Carbohydrate and 1.6 times more Fiber than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 2.1 times more Omega 3 than Onion Powder Spices.
• Both Onion Powder and Boiled California Red Kidney Beans offer comparable quantities of Protein per one pound.
• 1 pound of Onion Powder provide inadequate amounts of Omega 3
• Both Onion Powder Spices as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.