Comparing Nutrients in 100 calories Cooked Frozen Onions with SaltVS Boiled Kidney Beans

Weight per 100 calories

Cooked Frozen Onions with Salt

385g

Boiled Kidney Beans

78.7g

Boiled All Types Kidney Beans have 4.9 times more energy per unit of mass than Boiled Frozen Onions, drained with Salt, which is average in comparison to other foods. Cooked Frozen Onions with Salt having very low energy density.

Which food has more nutrients per 100 calories - Cooked Frozen Onions with Salt or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Cooked Frozen Onions with Salt

10%

88%

Boiled Kidney Beans

27%

70%

100 kcal ▼

Macro Nutrients

Cooked Frozen Onions with Saltvs Boiled Kidney Beans

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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0.2%0.19g

Fat

0.41%0.39g

0.19 gvs0.39 g

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

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0.11%0.035g

Saturated Fat

0.18%0.057g

0.035 gvs0.057 g

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

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0.24%0.004g

Omega 3

8.37%0.13g

0.004 gvs0.13 g

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

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0.43%0.073g

Omega 6

0.5%0.085g

0.073 gvs0.085 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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18%23.5g

Carbohydrate

14%18g

23.5 gvs18 g

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

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15.4%11g

Sugars

0.35%0.25g

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

11 gvs0.25 g

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

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Fructose

≤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 gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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14%5.4g

Fiber

13.3%5.04g

5.4 gvs5.04 g

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

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4.88%2.73g

Protein

12%6.83g

2.73 gvs6.83 g

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

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Vitamins

Cooked Frozen Onions with Saltvs Boiled Kidney Beans

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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5.13%0.062mg

Vitamin B1

10.5%0.13mg

Thiamine

0.062 mgvs0.13 mg

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

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5.33%0.069mg

Vitamin B2

3.5%0.046mg

Riboflavin

0.069 mgvs0.046 mg

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

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3.17%0.51mg

Vitamin B3

2.84%0.46mg

Niacin, nicotinic acid, niacinamide

0.51 mgvs0.46 mg

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

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6%0.3mg

Vitamin B5

3.46%0.17mg

Pantothenic acid

0.3 mgvs0.17 mg

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

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20.7%0.27mg

Vitamin B6

7.27%0.094mg

Pyridoxine

0.27 mgvs0.094 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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12.5%50μg

Vitamin B9

25.6%102μg

Folates and Folic Acid

50 μgvs102 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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21.8%19.6mg

Vitamin C

1.05%0.94mg

Ascorbic acid

19.6 mgvs0.94 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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0.26%0.038mg

Vitamin E

0.16%0.024mg

Tocopherols and Tocotrienols

0.038 mgvs0.024 mg

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

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0.96%1.15μg

Vitamin K

5.5%6.6μg

Phytomenadione or phylloquinone

1.15 μgvs6.6 μg

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

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Minerals

Cooked Frozen Onions with Saltvs Boiled Kidney Beans

10.4%104mg

Calcium

2.76%27.6mg

104 mgvs27.6 mg

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

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10.3%0.092mg

Copper

19%0.17mg

0.092 mgvs0.17 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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16.3%1.3mg

Iron

22%1.75mg

1.3 mgvs1.75 mg

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

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7.33%30.8mg

Magnesium

7.87%33mg

30.8 mgvs33 mg

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

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6.7%0.15mg

Manganese

14.7%0.34mg

0.15 mgvs0.34 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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1.1%7.7mg

Phosphorus

15.5%109mg

7.7 mgvs109 mg

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

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11.4%388mg

Potassium

9.38%319mg

388 mgvs319 mg

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

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2.8%1.54μg

Selenium

1.57%0.87μg

1.54 μgvs0.87 μg

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

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62.6%938mg

Sodium

0.052%0.79mg

938 mgvs0.79 mg

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

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3.15%0.35mg

Zinc

7.16%0.79mg

0.35 mgvs0.79 mg

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

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9.6%355g

Water

1.42%52.7g

355 gvs52.7 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 Cooked Frozen Onions with Salt vs Boiled Kidney Beans:

Boiled Frozen Onions, drained with Salt have 1.5 times more Vitamin B2, 1.7 times more Vitamin B5, 2.8 times more Vitamin B6 and 20.8 times more Vitamin C than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2 times more Vitamin B1, 2 times more Vitamin B9 and 5.7 times more Vitamin K than Boiled Frozen Onions, drained with Salt.
Both Boiled Frozen Onions, drained with Salt and Boiled All Types Kidney Beans have similar amounts of Vitamin B3 per 100 kcal.
Both Boiled Frozen Onions, drained with Salt as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Cooked Frozen Onions with Salt vs Boiled Kidney Beans:

Boiled Frozen Onions, drained with Salt have 3.8 times more Calcium, 1.2 times more Potassium, 1.8 times more Selenium, 1191.8 times more Sodium and 6.7 times more Water than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.8 times more Copper, 1.3 times more Iron, 2.2 times more Manganese, 14.1 times more Phosphorus and 2.3 times more Zinc than Boiled Frozen Onions, drained with Salt.
Both Boiled Frozen Onions, drained with Salt and Boiled All Types Kidney Beans have similar amounts of Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Boiled Frozen Onions, drained with Salt have 1.3 times more Carbohydrate and 44.3 times more Sugars than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 34.8 times more Omega 3 and 2.5 times more Protein than Boiled Frozen Onions, drained with Salt.
Both Boiled Frozen Onions, drained with Salt and Boiled All Types Kidney Beans have similar amounts of Energy and Fiber per 100 kcal.
Both Boiled Frozen Onions, drained with Salt as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cooked Frozen Onions with SaltVS Boiled Parsnips with SaltBoiled Kidney BeansVS Boiled Parsnips with SaltCooked Frozen Onions with SaltVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 100 calories Cooked Frozen Onions with SaltVS Boiled Kidney Beans

Weight per 100 calories

Which food has more nutrients per 100 calories - Cooked Frozen Onions with Salt or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: