Comparing Nutrients in 100 grams 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	1.1% 32kcal	4.28% 124kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.65% 7.34g	17.2% 22.4g	130g per day for Men 19-50 years
Sugars	3.2% 2.33g	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	6.84% 2.6g	24.5% 9.3g	38g per day for Men 19-50 years
Protein	3.27% 1.83g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Spring Or Scallions Onions	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	10.8% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.15% 0.08mg	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.3% 0.53mg	3.38% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.5% 0.075mg	4.38% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.7% 0.061mg	8% 0.1mg	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	16% 64μg	18.5% 74μg	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	21% 19mg	1.33% 1.2mg	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	3.67% 0.55mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	173% 207μg	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	7.2% 72mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	9.22% 0.083mg	32% 0.29mg	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	18.5% 1.48mg	37.3% 2.98mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	6.96% 0.16mg	14% 0.32mg	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	5.3% 37mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	8.1% 276mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	3.55% 0.39mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	2.43% 90g	1.8% 67g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Spring Or Scallions Onions vs Boiled California Red Kidney Beans:

• Raw 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 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 Raw Spring Or Scallions Onions and Boiled California Red Kidney Beans have similar amounts of Vitamin B3 and Vitamin B9 per 100 g.
• Both Raw Spring Or Scallions Onions as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Spring Or Scallions Onions vs Boiled California Red Kidney Beans:

• Raw Spring Or Scallions Onions have 4 times more Sodium and 1.3 times more Water than Boiled California Red Kidney Beans.
• While 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 Raw Spring Or Scallions Onions and Boiled California Red Kidney Beans have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• 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.
• Both Raw Spring Or Scallions Onions as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.