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

Macros Ratio

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

Macro Nutrients

	Onion Powder	California Red Kidney Beans	Recommended Dietary Allowance
Energy	53.3% 1547kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	4.86% 4.7g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	6.78% 1.15g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	276% 359g	209% 271g	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	297% 113g	38g per day for Men 19-50 years
Protein	84.3% 47.2g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Onion Powder	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	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.1% 1.46mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.4% 3.32mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	251% 3.26mg	139% 1.8mg	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	447% 1787μg	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	22.7% 20.4mg	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	174% 1742mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	297% 2.68mg	554% 5mg	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	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	122% 513mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	256% 5.9mg	197% 4.54mg	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	262% 1837mg	700mg per day for Men 19-50 years
Potassium	131% 4468mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	118% 65μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	22% 331mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	0.66% 24.4g	1.44% 53.3g	3700g per day for Men 19-50 years

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

• Onion Powder Spices have 1.8 times more Vitamin B6 and 5.2 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.7 times more Vitamin B2, 6.4 times more Vitamin B3 and 6.2 times more Vitamin B9 than Onion Powder Spices.
• Both Onion Powder Spices and Raw California Red Kidney Beans have similar amounts of Vitamin B1 and Vitamin B5 per 1 lb.
• Both Onion Powder Spices as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Onion Powder Spices have 2 times more Calcium, 1.3 times more Manganese, 4.5 times more Selenium, 6.6 times more Sodium and 1.6 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.9 times more Copper, 2.4 times more Iron, 1.4 times more Magnesium, 1.3 times more Phosphorus and 1.5 times more Potassium than Onion Powder Spices.

Comparison of macro-nutrients per 1 pound:

• Onion Powder Spices have 4.2 times more Fat, 4.7 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.6 times more Omega 3, 1.6 times more Fiber and 2.3 times more Protein than Onion Powder Spices.
• Both Onion Powder Spices and Raw California Red Kidney Beans have similar amounts of Energy per 1 lb.
• Both Onion Powder Spices as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.