Comparing Nutrients in 500 calories Onion Powder VS Boiled California Red Kidney Beans

Weight per 500 calories

• Onion Powder: 147g
• Boiled California Red Kidney Beans: 403g

Onion Powder has 2.8 times more energy per 100g than Boiled California Red Kidney Beans. It has high energy density when compared to other foods. Boiled California Red Kidney Beans having average energy density.

Discover which food has more nutrients per 500 calories - Onion Powder or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.57% 1.52g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.18% 0.056g	32g per day for Men 19-50 years
Omega 3	1.37% 0.022g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	0.47% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.2% 116g	69.5% 90g	130g per day for Men 19-50 years
Sugars	13.4% 9.72g	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	3.38% 2.45g	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	% 1.07g	NA	g per day for Men 19-50 years
Sucrose	% 5.67g	NA	g per day for Men 19-50 years
Fiber	58.7% 22.3g	99% 37.5g	38g per day for Men 19-50 years
Protein	27.3% 15.3g	65.7% 37g	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	56% 0.67mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.02% 0.12mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.07mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81% 1.05mg	32.3% 0.42mg	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	23.5% 94μg	74.6% 298μg	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	38% 34.3mg	5.38% 4.84mg	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	2.64% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 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	56.3% 563mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	129% 1.17mg	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	71.5% 5.7mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	39.4% 166mg	46% 194mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	55.8% 1.3mg	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	67.4% 472mg	79% 552mg	700mg per day for Men 19-50 years
Potassium	42.5% 1444mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	8.8% 4.84μg	55μg per day for Men 19-50 years
Sodium	7.14% 107mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	54% 5.94mg	31.5% 3.47mg	11mg per day for Men 19-50 years
Water	0.21% 7.9g	7.3% 270g	3700g per day for Men 19-50 years

Onion Powder VS Boiled California Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Onion Powder or Boiled California Red Kidney Beans?

Lets compare vitamin content per 500 calories of Onion Powder vs Boiled California Red Kidney Beans:

• 500 calories of Onion Powder have 1.3 times more Vitamin B1, 1.2 times more Vitamin B5, 2.5 times more Vitamin B6 and 7.1 times more Vitamin C than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain 2.1 times more Vitamin B2, 4.6 times more Vitamin B3 and 3.2 times more Vitamin B9 than Onion Powder Spices.
• 500 calories of Onion Powder have insufficient amounts of Vitamin B2 and Vitamin B3
• 500 calories 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 500 calories.

Comparing minerals per 500 calories for Onion Powder vs Boiled California Red Kidney Beans:

• 500 calories of Onion Powder have 2.1 times more Calcium, 1.5 times more Manganese, 4.3 times more Selenium and 1.7 times more Zinc than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain 1.3 times more Copper and 2.1 times more Iron than Onion Powder Spices.
• Both Onion Powder and Boiled California Red Kidney Beans contain similar levels of Magnesium, Phosphorus and Potassium per 500 calories.
• 500 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Onion Powder have 1.3 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain 1.7 times more Fiber and 2.4 times more Protein than Onion Powder Spices.
• Both Onion Powder and Boiled California Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• Both Onion Powder Spices as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.