Comparing Nutrients in 7 ounces Boiled Kidney Beans VS Onion Powder

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Onion Powder	11%	3%	86%

Macro Nutrients

	Boiled Kidney Beans	Onion Powder	Recommended Dietary Allowance
Energy	8.7% 252kcal	23.3% 677kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	2.13% 2.06g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	1.36% 0.43g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	2.97% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	121% 157g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	18% 13g	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	4.57% 3.3g	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	% 1.45g	g per day for Men 19-50 years
Sucrose	NA	% 7.68g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	79.4% 30g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Onion Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	110% 1.42mg	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	64.5% 258μg	31.8% 127μg	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	2.65% 2.4mg	51.6% 46.4mg	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	0.4% 0.06mg	3.57% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Onion Powder	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	76.2% 762mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	130% 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	55% 4.4mg	97% 7.74mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	53.4% 224mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	112% 2.58mg	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	39% 274mg	91% 639mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	57.5% 1955mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	51.6% 28.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	9.66% 145mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	73% 8.04mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.29% 10.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Kidney Beans vs Onion Powder:

• Boiled All Types Kidney Beans have 1.8 times more Vitamin B3, 2 times more Vitamin B9 and 2 times more Vitamin K than Onion Powder Spices.
• While Onion Powder Spices contain 2.9 times more Vitamin B1, 1.4 times more Vitamin B2, 3.3 times more Vitamin B5, 6 times more Vitamin B6, 19.5 times more Vitamin C and 9 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Onion Powder Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Kidney Beans vs Onion Powder:

• Boiled All Types Kidney Beans have 12.4 times more Water than Onion Powder Spices.
• While Onion Powder Spices contain 11 times more Calcium, 2.7 times more Copper, 1.8 times more Iron, 2.7 times more Magnesium, 3 times more Manganese, 2.3 times more Phosphorus, 2.4 times more Potassium, 13 times more Selenium, 73 times more Sodium and 4.1 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• Boiled All Types Kidney Beans have 11.3 times more Omega 3 than Onion Powder Spices.
• While Onion Powder Spices contain 2.7 times more Energy, 2.1 times more Fat, 2.4 times more Omega 6, 3.5 times more Carbohydrate, 20.7 times more Sugars and 2.4 times more Fiber than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Onion Powder Spices have similar amounts of Protein per 7 oz.
• Both Boiled All Types Kidney Beans as well as Onion Powder Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.