Comparing Nutrients in 7 ounces Spring Or Scallions Onions VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Spring Or Scallions Onions	19%	4%	77%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Spring Or Scallions Onions	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.2% 14.6g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	6.38% 4.62g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	6.5% 3.63g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Spring Or Scallions Onions	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	11% 99μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.5% 1.04mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.98% 0.15mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.3% 0.12mg	16% 0.21mg	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	31.8% 127μg	36.7% 147μg	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	41.5% 37.3mg	2.65% 2.4mg	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	7.28% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	342% 411μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spring Or Scallions Onions	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	14.3% 143mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	63.7% 0.57mg	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	36.7% 2.94mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	27.4% 0.63mg	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	10.5% 73.4mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	16% 548mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	7.04% 0.77mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	4.8% 178g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Spring Or Scallions Onions VS Boiled California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Spring Or Scallions Onions versus 7 oz of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Spring Or Scallions Onions vs Boiled California Red Kidney Beans:

• 7 ounces of Spring Or Scallions Onions have more Vitamin A, 1.3 times more Vitamin B2 and 15.7 times more Vitamin C than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 2.3 times more Vitamin B1, 2.9 times more Vitamin B5 and 1.7 times more Vitamin B6 than Raw Spring Or Scallions Onions.
• Both Spring Or Scallions Onions and Boiled California Red Kidney Beans provide similar amounts of Vitamin B3 and Vitamin B9 per seven ounces.
• 7 ounces of Spring Or Scallions Onions have insufficient amounts of Vitamin B5
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Spring Or Scallions Onions as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Spring Or Scallions Onions vs Boiled California Red Kidney Beans:

• 7 ounces of Spring Or Scallions Onions have 1.3 times more Water than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 3.5 times more Copper, 2 times more Iron, 2.4 times more Magnesium, 2 times more Manganese, 3.7 times more Phosphorus, 1.5 times more Potassium, 2 times more Selenium and 2.2 times more Zinc than Raw Spring Or Scallions Onions.
• Both Spring Or Scallions Onions and Boiled California Red Kidney Beans contain similar levels of Calcium per seven ounces.
• 7 ounces of Spring Or Scallions Onions lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled California Red Kidney Beans contain 3.9 times more Energy, 8 times more Omega 3, 3.1 times more Carbohydrate, 3.6 times more Fiber and 5 times more Protein than Raw Spring Or Scallions Onions.
• 7 ounces of Spring Or Scallions Onions provide inadequate amounts of Energy and Omega 3
• Both Raw Spring Or Scallions Onions as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.