Comparing Nutrients in 100 grams Navy Beans VS Onion Powder

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Onion Powder	11%	3%	86%

Macro Nutrients

	Navy Beans	Onion Powder	Recommended Dietary Allowance
Energy	11.6% 337kcal	11.8% 341kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.07% 1.04g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	33.6% 0.54g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	1.97% 0.34g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.7% 60.8g	61% 79g	130g per day for Men 19-50 years
Sugars	5.35% 3.88g	9.14% 6.63g	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	0% 0g	2.3% 1.67g	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	% 0.21g	% 0.73g	g per day for Men 19-50 years
Sucrose	% 3.33g	% 3.87g	g per day for Men 19-50 years
Fiber	40.3% 15.3g	40% 15g	38g per day for Men 19-50 years
Protein	40% 22.3g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Navy 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	64.6% 0.78mg	38% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.6% 0.16mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	55.2% 0.72mg	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	91% 364μg	16% 64μg	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	NA	26% 23.4mg	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	0.13% 0.02mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.5μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Onion Powder	Recommended Dietary Allowance
Calcium	14.7% 147mg	38.4% 384mg	1000mg per day for Men 19-50 years
Copper	93% 0.83mg	65.6% 0.59mg	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	68.6% 5.5mg	48.8% 3.9mg	8mg per day for Men 19-50 years
Magnesium	41.7% 175mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.4mg	56.5% 1.3mg	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	58% 407mg	46% 322mg	700mg per day for Men 19-50 years
Potassium	35% 1185mg	29% 985mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	4.87% 73mg	1500mg per day for Men 19-50 years
Zinc	33% 3.65mg	37% 4.05mg	11mg per day for Men 19-50 years
Water	0.33% 12g	0.15% 5.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Navy Beans VS Onion Powder per 100 g

Compare the macro and micronutrient content in 100 g of Navy Beans versus 100 g of Onion Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Navy Beans vs Onion Powder:

• 100 grams of Navy Beans have 1.7 times more Vitamin B1, 2.1 times more Vitamin B2, 6.8 times more Vitamin B3 and 5.7 times more Vitamin B9 than Onion Powder.
• While 100 g of Onion Powder Spices contain 1.7 times more Vitamin B6 and 1.6 times more Vitamin K than Raw Navy Beans.
• Both Navy Beans and Onion Powder provide similar amounts of Vitamin B5 per 100 grams.
• Both Raw Navy Beans as well as Onion Powder Spices have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Navy Beans vs Onion Powder:

• 100 grams of Navy Beans have 1.4 times more Copper, 1.4 times more Iron, 1.5 times more Magnesium, 1.3 times more Phosphorus and 1.2 times more Potassium than Onion Powder.
• While 100 g of Onion Powder Spices contain 2.6 times more Calcium, 1.3 times more Selenium and 14.6 times more Sodium than Raw Navy Beans.
• Both Navy Beans and Onion Powder contain similar levels of Manganese and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Navy Beans have 35.9 times more Omega 3 and 2.1 times more Protein than Onion Powder.
• While 100 g of Onion Powder Spices contain 1.3 times more Carbohydrate, 1.7 times more Sugars and more Fructose than Raw Navy Beans.
• Both Navy Beans and Onion Powder offer comparable quantities of Energy and Fiber per 100 grams.
• 100 grams of Onion Powder provide inadequate amounts of Omega 3
• Both Raw Navy Beans as well as Onion Powder Spices provide inadequate amounts of Omega 6 in 100 grams.