Comparing Nutrients in 100 calories California Red Kidney BeansVS Sweet Onions

Weight per 100 calories

California Red Kidney Beans

30.3g

Sweet Onions

313g

California Red Kidney Beans have 10.3 times more energy per 100g than Sweet Onions. It has high energy density when compared to other foods. Raw Sweet Onions having low energy density.

Which food has more nutrients per 100 calories - California Red Kidney Beans or Sweet Onions?

Macros Ratio

Protein Fat Carbs

California Red Kidney Beans

29%

70%

Sweet Onions

89%

100 kcal ▼

Macro Nutrients

California Red Kidney Beansvs Sweet Onions

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.078%0.076g

Fat

0.26%0.25g

0.076 gvs0.25 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.034%0.011g

Saturated Fat

0.011 gvsNA g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.6%0.025g

Omega 3

0.025 gvsNA g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.096%0.016g

Omega 6

0.016 gvsNA g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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14%18g

Carbohydrate

18%23.6g

18 gvs23.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

21.6%15.7g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs15.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

8.7%6.3g

≤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]

NA gvs6.3 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%7.06g

NA gvs7.06 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%2.25g

NA gvs2.25 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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20%7.55g

Fiber

7.4%2.8g

7.55 gvs2.8 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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13%7.4g

Protein

4.46%2.5g

7.4 gvs2.5 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

California Red Kidney Beansvs Sweet Onions

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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13.4%0.16mg

Vitamin B1

10.7%0.13mg

Thiamine

0.16 mgvs0.13 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.1%0.066mg

Vitamin B2

4.8%0.063mg

Riboflavin

0.066 mgvs0.063 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.9%0.62mg

Vitamin B3

2.6%0.42mg

Niacin, nicotinic acid, niacinamide

0.62 mgvs0.42 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.73%0.24mg

Vitamin B5

6.13%0.31mg

Pantothenic acid

0.24 mgvs0.31 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.25%0.12mg

Vitamin B6

31.3%0.41mg

Pyridoxine

0.12 mgvs0.41 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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30%119μg

Vitamin B9

18%72μg

Folates and Folic Acid

119 μgvs72 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.5%1.36mg

Vitamin C

16.7%15mg

Ascorbic acid

1.36 mgvs15 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

0.42%0.063mg

Tocopherols and Tocotrienols

NA mgvs0.063 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

0.78%0.94μg

Phytomenadione or phylloquinone

NA μgvs0.94 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

California Red Kidney Beansvs Sweet Onions

5.9%59mg

Calcium

6.25%62.5mg

59 mgvs62.5 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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37%0.33mg

Copper

19.4%0.18mg

0.33 mgvs0.18 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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35.4%2.83mg

Iron

10%0.81mg

2.83 mgvs0.81 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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11.5%48.5mg

Magnesium

6.7%28mg

48.5 mgvs28 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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13%0.3mg

Manganese

10.3%0.24mg

0.3 mgvs0.24 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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17.5%123mg

Phosphorus

12%84.4mg

123 mgvs84.4 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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13.3%452mg

Potassium

11%372mg

452 mgvs372 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.76%0.97μg

Selenium

2.84%1.56μg

0.97 μgvs1.56 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.22%3.33mg

Sodium

1.67%25mg

3.33 mgvs25 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7.02%0.77mg

Zinc

3.7%0.41mg

0.77 mgvs0.41 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.096%3.56g

Water

7.7%285g

3.56 gvs285 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of California Red Kidney Beans vs Sweet Onions:

Raw California Red Kidney Beans have 1.3 times more Vitamin B1, 1.5 times more Vitamin B3 and 1.7 times more Vitamin B9 than Raw Sweet Onions.
While Raw Sweet Onions contain 1.3 times more Vitamin B5, 3.4 times more Vitamin B6 and 11 times more Vitamin C than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans and Raw Sweet Onions have similar amounts of Vitamin B2 per 100 kcal.
Both Raw California Red Kidney Beans as well as Raw Sweet Onions have insufficient amounts of Vitamin A and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for California Red Kidney Beans vs Sweet Onions:

Raw California Red Kidney Beans have 1.9 times more Copper, 3.5 times more Iron, 1.7 times more Magnesium, 1.3 times more Manganese, 1.5 times more Phosphorus, 1.2 times more Potassium and 1.9 times more Zinc than Raw Sweet Onions.
While Raw Sweet Onions contain 1.6 times more Selenium, 7.5 times more Sodium and 80.1 times more Water than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans and Raw Sweet Onions have similar amounts of Calcium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw California Red Kidney Beans have 2.7 times more Fiber and 3 times more Protein than Raw Sweet Onions.
While Raw Sweet Onions contain 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans and Raw Sweet Onions have similar amounts of Energy per 100 kcal.
Both Raw California Red Kidney Beans as well as Raw Sweet Onions have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

California Red Kidney BeansVS Boiled California Red Kidney BeansSweet OnionsVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Frozen Par Fried Breaded Onion RingsSweet OnionsVS Frozen Par Fried Breaded Onion Rings

Compare Foods

Comparing Nutrients in 100 calories California Red Kidney BeansVS Sweet Onions

Weight per 100 calories

Which food has more nutrients per 100 calories - California Red Kidney Beans or Sweet Onions?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: