Comparing Nutrients in 5 ounces Boiled Onions with Salt VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Onions with Salt	12%	4%	84%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Boiled Onions with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.6g	16% 20.6g	130g per day for Men 19-50 years
Sugars	9.25% 6.7g	3.6% 2.62g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.62g	g per day for Men 19-50 years
Fiber	5.22% 2g	16% 6.1g	38g per day for Men 19-50 years
Protein	3.44% 1.93g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Onions with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.5% 0.033mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.46% 0.23mg	3.64% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	8.07% 0.1mg	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	5.3% 21.3μg	12.8% 51μg	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	8.2% 7.37mg	1.9% 1.7mg	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	0.19% 0.028mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.59% 0.71μg	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Onions with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	3.1% 31mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	21.3% 0.19mg	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	4.25% 0.34mg	20.7% 1.66mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	9.43% 0.22mg	10.4% 0.24mg	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	7.1% 49.6mg	18.2% 128mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	22.6% 339mg	28% 420mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	5.93% 0.65mg	11mg per day for Men 19-50 years
Water	3.37% 125g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Onions with Salt VS Canned Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Onions with Salt versus 5 oz of Canned Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Onions with Salt vs Canned Kidney Beans:

• 5 ounces of Boiled Onions with Salt have 1.7 times more Vitamin B6 and 4.3 times more Vitamin C than Canned Kidney Beans.
• While 5 oz of Canned All Types Kidney Beans contain 2.8 times more Vitamin B1, 2.2 times more Vitamin B2, 2.5 times more Vitamin B3, 2.4 times more Vitamin B9 and 8.2 times more Vitamin K than Boiled and Drained Onions with Salt.
• Both Boiled Onions with Salt and Canned Kidney Beans provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Boiled Onions with Salt have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin K
• 5 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled and Drained Onions with Salt as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Boiled Onions with Salt vs Canned Kidney Beans:

• 5 oz of Canned All Types Kidney Beans contain 1.5 times more Calcium, 2 times more Copper, 4.9 times more Iron, 2.5 times more Magnesium, 2.6 times more Phosphorus, 1.4 times more Potassium and 2.2 times more Zinc than Boiled and Drained Onions with Salt.
• Both Boiled Onions with Salt and Canned Kidney Beans contain similar levels of Manganese, Sodium and Water per five ounces.
• 5 ounces of Boiled Onions with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained Onions with Salt as well as Canned All Types Kidney Beans lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Onions with Salt have 2.6 times more Sugars than Canned Kidney Beans.
• While 5 oz of Canned All Types Kidney Beans contain 2 times more Energy, 20.5 times more Omega 3, 1.5 times more Carbohydrate, 3.1 times more Fiber and 3.8 times more Protein than Boiled and Drained Onions with Salt.
• 5 ounces of Boiled Onions with Salt provide inadequate amounts of Energy and Omega 3
• Both Boiled and Drained Onions with Salt as well as Canned All Types Kidney Beans provide inadequate amounts of Omega 6 in five ounces.