Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Onion rings, breaded, par fried, frozen, prepared, heated in oven

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Onion rings, breaded, par fried, frozen, prepared, heated in oven	6%	46%	48%

Macro Nutrients

	Boiled Kidney Beans	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Recommended Dietary Allowance
Energy	6.2% 180kcal	13.5% 391kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	21% 20.3g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	9.47% 3.03g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	74% 1.2g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	53.2% 9.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	37% 48g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	9.97% 7.23g	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	NA	2.46% 1.8g	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	NA	% 1.86g	g per day for Men 19-50 years
Sucrose	NA	% 2.5g	g per day for Men 19-50 years
Fiber	24% 9.07g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	22% 12.3g	10.5% 5.87g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	12.8% 0.17mg	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	46% 184μg	11.7% 46.8μg	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	1.9% 1.7mg	2.5% 2.27mg	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	0.28% 0.043mg	4.35% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	40.3% 48.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	11.5% 0.1mg	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	39.3% 3.15mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	21.4% 0.49mg	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	28% 196mg	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	5.13% 174mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	35% 524mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	2.56% 95g	1.78% 65.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Onion rings, breaded, par fried, frozen, prepared, heated in oven:

• Boiled All Types Kidney Beans have 3.9 times more Vitamin B9 than Onion rings, breaded, par fried, frozen, prepared, heated in oven.
• While Onion rings, breaded, par fried, frozen, prepared, heated in oven contain 2 times more Vitamin B2, 2.3 times more Vitamin B3, 1.3 times more Vitamin B5, 1.3 times more Vitamin C, 15.3 times more Vitamin E and 4.1 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Onion rings, breaded, par fried, frozen, prepared, heated in oven have similar amounts of Vitamin B1 and Vitamin B6 per 5 oz.
• Both Boiled All Types Kidney Beans as well as Onion rings, breaded, par fried, frozen, prepared, heated in oven have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Onion rings, breaded, par fried, frozen, prepared, heated in oven:

• Boiled All Types Kidney Beans have 3 times more Copper, 1.8 times more Iron, 2.5 times more Magnesium, 1.2 times more Manganese, 1.9 times more Phosphorus, 3.3 times more Potassium, 2.4 times more Zinc and 1.4 times more Water than Onion rings, breaded, par fried, frozen, prepared, heated in oven.
• While Onion rings, breaded, par fried, frozen, prepared, heated in oven contain 5.1 times more Selenium and 370 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Onion rings, breaded, par fried, frozen, prepared, heated in oven have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 2.9 times more Fiber and 2.1 times more Protein than Onion rings, breaded, par fried, frozen, prepared, heated in oven.
• While Onion rings, breaded, par fried, frozen, prepared, heated in oven contain 2.2 times more Energy, 28.6 times more Fat, 29.3 times more Saturated Fat, 4.9 times more Omega 3, 59.1 times more Omega 6, 1.5 times more Carbohydrate and 15.9 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Onion rings, breaded, par fried, frozen, prepared, heated in oven have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.