Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Onion rings, breaded, par fried, frozen, prepared, heated in oven

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Onion rings, breaded, par fried, frozen, prepared, heated in oven	6%	46%	48%

Macro Nutrients

	Boiled California Red Kidney Beans	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Recommended Dietary Allowance
Energy	8.5% 246kcal	19% 548kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	29.3% 28.4g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	13.3% 4.24g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	104% 1.66g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	74.5% 12.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	51.6% 67g	130g per day for Men 19-50 years
Sugars	NA	14% 10g	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	3.45% 2.5g	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	% 2.6g	g per day for Men 19-50 years
Sucrose	NA	% 3.5g	g per day for Men 19-50 years
Fiber	48.6% 18.5g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	32.4% 18g	14.7% 8.2g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red 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	21.3% 0.26mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	16.7% 2.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	11.7% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	18% 0.23mg	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	36.7% 147μg	16.4% 65.5μg	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	3.53% 3.18mg	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	NA	6.1% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	56.4% 67.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Recommended Dietary Allowance
Calcium	13% 131mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	16% 0.14mg	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	74% 5.9mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	30% 0.69mg	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% 272mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	7.18% 244mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	49% 734mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	3.6% 133g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Onion rings, breaded, par fried, frozen, prepared, heated in oven per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Onion rings, breaded, par fried, frozen, prepared, heated in oven to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled California Red Kidney Beans vs Onion rings, breaded, par fried, frozen, prepared, heated in oven:

• 7 ounces of Boiled California Red Kidney Beans have 2.2 times more Vitamin B9 than Onion rings, breaded, par fried, frozen, prepared, heated in oven.
• While 7 oz of Onion rings, breaded, par fried, frozen, prepared, heated in oven contain 1.4 times more Vitamin B1, 1.9 times more Vitamin B2, 2.5 times more Vitamin B3 and 1.3 times more Vitamin B5 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Onion rings, breaded, par fried, frozen, prepared, heated in oven provide similar amounts of Vitamin B6 per seven ounces.
• Both Boiled California Red Kidney Beans as well as Onion rings, breaded, par fried, frozen, prepared, heated in oven have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Onion rings, breaded, par fried, frozen, prepared, heated in oven:

• 7 ounces of Boiled California Red Kidney Beans have 2.1 times more Calcium, 4 times more Copper, 2.4 times more Iron, 2.8 times more Magnesium, 1.9 times more Phosphorus, 3.4 times more Potassium and 2 times more Zinc than Onion rings, breaded, par fried, frozen, prepared, heated in oven.
• While 7 oz of Onion rings, breaded, par fried, frozen, prepared, heated in oven contain 4.7 times more Selenium and 92.5 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Onion rings, breaded, par fried, frozen, prepared, heated in oven contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 4.2 times more Fiber and 2.2 times more Protein than Onion rings, breaded, par fried, frozen, prepared, heated in oven.
• While 7 oz of Onion rings, breaded, par fried, frozen, prepared, heated in oven contain 2.2 times more Energy, 158.9 times more Fat, 152.6 times more Saturated Fat, 26.1 times more Omega 3, 319.3 times more Omega 6 and 1.5 times more Carbohydrate than Boiled California Red Kidney Beans.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6