Comparing Nutrients in 5 ounces 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	16.7% 483kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.3% 112g	67% 87g	130g per day for Men 19-50 years
Sugars	13% 9.4g	4.1% 2.98g	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	3.27% 2.37g	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	% 1.03g	NA	g per day for Men 19-50 years
Sucrose	% 5.5g	NA	g per day for Men 19-50 years
Fiber	56.7% 21.5g	56.7% 21.5g	38g per day for Men 19-50 years
Protein	26.3% 14.8g	57% 32g	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	54% 0.65mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.84% 0.46mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78.3% 1mg	43.3% 0.56mg	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	22.7% 91μg	140% 558μg	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	37% 33mg	7.1% 6.38mg	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	2.55% 0.38mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onion Powder	Red Kidney Beans	Recommended Dietary Allowance
Calcium	54.4% 544mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	69% 5.53mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	68.5% 1.57mg	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	65.2% 456mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	41% 1396mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	37% 20.3μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	6.9% 103mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	52% 5.74mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	0.21% 7.64g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Onion Powder VS Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Onion Powder versus 5 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Onion Powder vs Red Kidney Beans:

• 5 ounces of Onion Powder have 1.8 times more Vitamin B6 and 5.2 times more Vitamin C than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 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 five ounces.
• 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 five ounces.

Comparing minerals per 5 ounces for Onion Powder vs Red Kidney Beans:

• 5 ounces of Onion Powder have 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 5 oz of Raw Red Kidney Beans contain 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 five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Onion Powder have 1.3 times more Carbohydrate and 3.2 times more Sugars than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 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 five ounces.
• 5 ounces 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 five ounces.