Comparing Nutrients in 100 grams Sauteed Yellow Onions VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Sauteed Yellow Onions	3%	73%	24%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Sauteed Yellow Onions	Canned Kidney Beans	Recommended Dietary Allowance
Energy	4.24% 123kcal	2.9% 84kcal	2900kcal per day for Men 19-50 years
Fat	11% 11g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	4.6% 1.48g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	5.13% 0.082g	1.6g per day for Men 19-50 years
Omega 6	28.3% 4.8g	0.62% 0.11g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.05% 7.86g	11% 14.5g	130g per day for Men 19-50 years
Sugars	NA	2.55% 1.85g	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	2.04% 1.48g	0% 0g	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	% 2.1g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.81g	% 1.85g	g per day for Men 19-50 years
Fiber	4.47% 1.7g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	1.7% 0.95g	9.32% 5.2g	56g per day for Men 19-50 years

Vitamins

	Sauteed Yellow Onions	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.1% 0.049mg	9.67% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.15% 0.041mg	3.92% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.23% 0.037mg	2.57% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.44% 0.17mg	2.76% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	5.7% 0.074mg	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	0.5% 2μg	9% 36μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2% 1.8mg	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	4.53% 0.68mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 21.6μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Yellow Onions	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	2% 20mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	15% 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	3.38% 0.27mg	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	4.43% 0.1mg	7.3% 0.17mg	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	4.7% 33mg	13% 90mg	700mg per day for Men 19-50 years
Potassium	3.9% 133mg	6.97% 237mg	3400mg per day for Men 19-50 years
Selenium	NA	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	19.7% 296mg	1500mg per day for Men 19-50 years
Zinc	1.9% 0.21mg	4.2% 0.46mg	11mg per day for Men 19-50 years
Water	2.16% 80g	2.1% 78g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sauteed Yellow Onions vs Canned Kidney Beans:

• Sauteed Yellow Onions have 1.2 times more Vitamin B5, 2.8 times more Vitamin B6, 1.5 times more Vitamin C, 34 times more Vitamin E and 5.3 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.4 times more Vitamin B1, 11.1 times more Vitamin B3 and 18 times more Vitamin B9 than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions and Canned All Types Kidney Beans have similar amounts of Vitamin B2 per 100 g.
• Both Sauteed Yellow Onions as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin D in 100 g.

Comparing minerals per 100 grams for Sauteed Yellow Onions vs Canned Kidney Beans:

• Canned All Types Kidney Beans contain 1.7 times more Calcium, 7.9 times more Copper, 4.3 times more Iron, 3 times more Magnesium, 1.6 times more Manganese, 2.7 times more Phosphorus, 1.8 times more Potassium, 24.7 times more Sodium and 2.2 times more Zinc than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions and Canned All Types Kidney Beans have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Sauteed Yellow Onions have 1.5 times more Energy, 18 times more Fat, 10.5 times more Saturated Fat, 8 times more Omega 3, 45.4 times more Omega 6 and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.8 times more Carbohydrate, 2.5 times more Fiber and 5.5 times more Protein than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions as well as Canned All Types Kidney Beans have insufficient amounts of Glucose and Sucrose in 100 g.