Comparing Nutrients in 14 ounces Welsh OnionsVS California Red Kidney Beans

Macros Ratio

Protein Fat Carbs

Welsh Onions

20%

10%

70%

California Red Kidney Beans

29%

70%

14 oz ▼

Macro Nutrients

Welsh Onionsvs California Red Kidney Beans

4.65%135kcal

Energy

45%1310kcal

135 kcalvs1310 kcal

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

Find Vegetables rich in Energy

1.64%1.6g

Fat

1.02%0.99g

1.6 gvs0.99 g

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

Find Vegetables rich in Fat

0.83%0.27g

Saturated Fat

0.45%0.14g

0.27 gvs0.14 g

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

Find Vegetables rich in Saturated Fat

2%0.032g

Omega 3

21%0.33g

0.032 gvs0.33 g

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

Find Vegetables rich in Omega 3

3.46%0.59g

Omega 6

1.26%0.21g

0.59 gvs0.21 g

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

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Vegetables rich in Cholesterol

20%25.8g

Carbohydrate

183%237g

25.8 gvs237 g

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

Find Vegetables rich in Carbohydrate

12%8.65g

Sugars

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

8.65 gvsNA g

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

Find Vegetables rich in Sugars

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 .

Find Vegetables rich in Fructose

Glucose

NA gvsNA g

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

Find Vegetables rich in Glucose

Sucrose

NA gvsNA g

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

Find Vegetables rich in Sucrose

25%9.53g

Fiber

260%99g

9.53 gvs99 g

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

Find Vegetables rich in Fiber

13.5%7.54g

Protein

173%97g

7.54 gvs97 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Welsh Onionsvs California Red Kidney Beans

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

16.5%0.2mg

Vitamin B1

175%2.1mg

Thiamine

0.2 mgvs2.1 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

27.5%0.36mg

Vitamin B2

67%0.87mg

Riboflavin

0.36 mgvs0.87 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

9.92%1.6mg

Vitamin B3

51%8.18mg

Niacin, nicotinic acid, niacinamide

1.6 mgvs8.18 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

13.4%0.67mg

Vitamin B5

62%3.1mg

Pantothenic acid

0.67 mgvs3.1 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

22%0.29mg

Vitamin B6

121%1.58mg

Pyridoxine

0.29 mgvs1.58 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Vegetables rich in Vitamin B7

16%63.5μg

Vitamin B9

391%1564μg

Folates and Folic Acid

63.5 μgvs1564 μg

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

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

119%107mg

Vitamin C

20%18mg

Ascorbic acid

107 mgvs18 mg

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

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

13.5%2.02mg

Vitamin E

Tocopherols and Tocotrienols

2.02 mgvsNA mg

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

Find Vegetables rich in Vitamin E

640%768μg

Vitamin K

Phytomenadione or phylloquinone

768 μgvsNA μg

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

Find Vegetables rich in Vitamin K

Minerals

Welsh Onionsvs California Red Kidney Beans

7.14%71.4mg

Calcium

77.4%774mg

71.4 mgvs774 mg

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

Find Vegetables rich in Calcium

31%0.28mg

Copper

485%4.37mg

0.28 mgvs4.37 mg

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

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

60.5%4.84mg

Iron

464%37mg

4.84 mgvs37 mg

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

Find Vegetables rich in Iron

21.7%91mg

Magnesium

151%635mg

91 mgvs635 mg

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

Find Vegetables rich in Magnesium

23.6%0.54mg

Manganese

173%3.97mg

0.54 mgvs3.97 mg

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

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

27.8%194mg

Phosphorus

230%1607mg

194 mgvs1607 mg

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

Find Vegetables rich in Phosphorus

24.7%841mg

Potassium

174%5914mg

841 mgvs5914 mg

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

Find Vegetables rich in Potassium

4.33%2.4μg

Selenium

23%12.7μg

2.4 μgvs12.7 μg

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

Find Vegetables rich in Selenium

4.5%67.5mg

Sodium

2.9%43.7mg

67.5 mgvs43.7 mg

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

Find Vegetables rich in Sodium

18.8%2.06mg

Zinc

92%10mg

2.06 mgvs10 mg

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

Find Vegetables rich in Zinc

9.7%359g

Water

1.26%46.6g

359 gvs46.6 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 14 ounces of Welsh Onions vs California Red Kidney Beans:

Raw Welsh Onions have 6 times more Vitamin C than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 10.6 times more Vitamin B1, 2.4 times more Vitamin B2, 5.2 times more Vitamin B3, 4.6 times more Vitamin B5, 5.5 times more Vitamin B6 and 24.6 times more Vitamin B9 than Raw Welsh Onions.
Both Raw Welsh Onions as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Welsh Onions vs California Red Kidney Beans:

Raw Welsh Onions have 1.5 times more Sodium and 7.7 times more Water than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 10.8 times more Calcium, 15.7 times more Copper, 7.7 times more Iron, 7 times more Magnesium, 7.3 times more Manganese, 8.3 times more Phosphorus, 7 times more Potassium, 5.3 times more Selenium and 4.9 times more Zinc than Raw Welsh Onions.

Comparison of macro-nutrients per 14 ounces:

Raw California Red Kidney Beans contain 9.7 times more Energy, 10.5 times more Omega 3, 9.2 times more Carbohydrate, 10.4 times more Fiber and 12.8 times more Protein than Raw Welsh Onions.
Both Raw Welsh Onions as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Welsh OnionsVS Sweet OnionsCalifornia Red Kidney BeansVS Sweet OnionsWelsh OnionsVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

Compare Foods

Comparing Nutrients in 14 ounces Welsh OnionsVS California Red Kidney Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: