Comparing Nutrients in 1 pound Onion Powder VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Onion Powder	11%	3%	86%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Onion Powder	Red Kidney Beans	Recommended Dietary Allowance
Energy	53.3% 1547kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	4.86% 4.7g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	6.78% 1.15g	6.1% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	276% 359g	214% 278g	130g per day for Men 19-50 years
Sugars	41.5% 30g	13% 9.53g	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	181% 69g	38g per day for Men 19-50 years
Protein	84.3% 47.2g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Onion Powder	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	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.1% 1.46mg	60% 9.57mg	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	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onion Powder	Red Kidney Beans	Recommended Dietary Allowance
Calcium	174% 1742mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	297% 2.68mg	352% 3.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 9.98μg	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	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	122% 513mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	256% 5.9mg	219% 5.04mg	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	263% 1842mg	700mg per day for Men 19-50 years
Potassium	131% 4468mg	181% 6164mg	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	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	115% 12.7mg	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

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

Compare the macro and micronutrient content in 1 lb of Onion Powder versus 1 lb of 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 Red Kidney Beans:

• 1 pound of Onion Powder has 1.8 times more Vitamin B6 and 5.2 times more Vitamin C than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 1.3 times more Vitamin B1, 2.7 times more Vitamin B2, 6.6 times more Vitamin B3, 6.2 times more Vitamin B9 and 1.4 times more Vitamin K than Onion Powder Spices.
• Both Onion Powder and Red Kidney Beans provide similar amounts of Vitamin B5 per one pound.
• Both Onion Powder Spices as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Onion Powder has 4.6 times more Calcium, 4.5 times more Selenium, 6.1 times more Sodium and 1.5 times more Zinc than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 1.7 times more Iron, 1.3 times more Phosphorus and 1.4 times more Potassium than Onion Powder Spices.
• Both Onion Powder and Red Kidney Beans contain similar levels of Copper, Magnesium and Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Onion Powder has 1.3 times more Carbohydrate and 3.2 times more Sugars than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 23.9 times more Omega 3 and 2.2 times more Protein than Onion Powder Spices.
• Both Onion Powder and Red Kidney Beans offer comparable quantities of Energy and Fiber per one pound.
• 1 pound of Onion Powder provide inadequate amounts of Omega 3
• Both Onion Powder Spices as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.