Comparing Nutrients in 300 calories Canned Kidney BeansVS Sauteed Yellow Onions

Weight per 300 calories

Canned Kidney Beans

357g

Sauteed Yellow Onions

244g

Sauteed Yellow Onions have 1.5 times more energy per unit of mass than Canned All Types Kidney Beans, which is average in comparison to other foods. Canned Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Canned Kidney Beans or Sauteed Yellow Onions?

Macros Ratio

Protein Fat Carbs

Canned Kidney Beans

25%

69%

Sauteed Yellow Onions

73%

24%

300 kcal ▼

Macro Nutrients

Canned Kidney Beansvs Sauteed Yellow Onions

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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2.2%2.14g

Fat

27%26.3g

2.14 gvs26.3 g

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

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1.57%0.5g

Saturated Fat

11.3%3.6g

0.5 gvs3.6 g

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

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18.3%0.29g

Omega 3

101%1.6g

0.29 gvs1.6 g

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

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2.23%0.38g

Omega 6

69%11.7g

0.38 gvs11.7 g

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

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0%0mg

Cholesterol

0 mgvsNA mg

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

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40%51.8g

Carbohydrate

14.7%19g

51.8 gvs19 g

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

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9.1%6.6g

Sugars

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

6.6 gvsNA g

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

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0%0g

Fructose

4.98%3.6g

≤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]

0 gvs3.6 g

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

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%0g

Glucose

%5.12g

0 gvs5.12 g

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

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%6.6g

Sucrose

%1.98g

6.6 gvs1.98 g

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

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40.4%15.4g

Fiber

11%4.15g

15.4 gvs4.15 g

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

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33.3%18.6g

Protein

4.14%2.3g

18.6 gvs2.3 g

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

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Vitamins

Canned Kidney Beansvs Sauteed Yellow Onions

Vitamin A

RAE, retinol activity equivalents

NA μgvsNA μg

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

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34.5%0.41mg

Vitamin B1

9.96%0.12mg

Thiamine

0.41 mgvs0.12 mg

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

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14%0.18mg

Vitamin B2

7.7%0.1mg

Riboflavin

0.18 mgvs0.1 mg

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

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9.17%1.47mg

Vitamin B3

0.56%0.09mg

Niacin, nicotinic acid, niacinamide

1.47 mgvs0.09 mg

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

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9.86%0.49mg

Vitamin B5

8.4%0.42mg

Pantothenic acid

0.49 mgvs0.42 mg

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

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20.3%0.26mg

Vitamin B6

39%0.5mg

Pyridoxine

0.26 mgvs0.5 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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32%129μg

Vitamin B9

1.2%4.88μg

Folates and Folic Acid

129 μgvs4.88 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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4.76%4.3mg

Vitamin C

4.88%4.4mg

Ascorbic acid

4.3 mgvs4.4 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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0.48%0.071mg

Vitamin E

11%1.66mg

Tocopherols and Tocotrienols

0.071 mgvs1.66 mg

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

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12.2%14.6μg

Vitamin K

44%52.7μg

Phytomenadione or phylloquinone

14.6 μgvs52.7 μg

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

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Minerals

Canned Kidney Beansvs Sauteed Yellow Onions

12%121mg

Calcium

4.88%48.8mg

121 mgvs48.8 mg

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

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53.6%0.48mg

Copper

4.6%0.041mg

0.48 mgvs0.041 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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52.2%4.18mg

Iron

8.23%0.66mg

4.18 mgvs0.66 mg

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

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23%96mg

Magnesium

5.23%22mg

96 mgvs22 mg

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

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26%0.6mg

Manganese

11%0.25mg

0.6 mgvs0.25 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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46%321mg

Phosphorus

11.5%80.5mg

321 mgvs80.5 mg

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

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25%846mg

Potassium

9.54%324mg

846 mgvs324 mg

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

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5.84%3.2μg

Selenium

3.2 μgvsNA μg

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

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70.5%1057mg

Sodium

1.95%29.3mg

1057 mgvs29.3 mg

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

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15%1.64mg

Zinc

4.66%0.51mg

1.64 mgvs0.51 mg

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

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7.53%279g

Water

5.27%195g

279 gvs195 g

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

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Lets compare vitamin content per 300 calories of Canned Kidney Beans vs Sauteed Yellow Onions:

Canned All Types Kidney Beans have 3.5 times more Vitamin B1, 1.8 times more Vitamin B2, 16.3 times more Vitamin B3 and 26.4 times more Vitamin B9 than Sauteed Yellow Onions.
While Sauteed Yellow Onions contain 1.9 times more Vitamin B6, 23.2 times more Vitamin E and 3.6 times more Vitamin K than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Sauteed Yellow Onions have similar amounts of Vitamin B5 and Vitamin C per 300 kcal.
Both Canned All Types Kidney Beans as well as Sauteed Yellow Onions have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Kidney Beans vs Sauteed Yellow Onions:

Canned All Types Kidney Beans have 2.5 times more Calcium, 11.6 times more Copper, 6.3 times more Iron, 4.4 times more Magnesium, 2.4 times more Manganese, 4 times more Phosphorus, 2.6 times more Potassium, 36.1 times more Sodium, 3.2 times more Zinc and 1.4 times more Water than Sauteed Yellow Onions.

Comparison of macro-nutrients per 300 calories:

Canned All Types Kidney Beans have 2.7 times more Carbohydrate, 3.7 times more Fiber and 8 times more Protein than Sauteed Yellow Onions.
While Sauteed Yellow Onions contain 12.3 times more Fat, 7.2 times more Saturated Fat, 5.5 times more Omega 3, 31 times more Omega 6 and more Fructose than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Sauteed Yellow Onions have similar amounts of Energy per 300 kcal.
Both Canned All Types Kidney Beans as well as Sauteed Yellow Onions have insufficient amounts of Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Canned Kidney BeansVS California Red Kidney BeansSauteed Yellow OnionsVS California Red Kidney BeansCanned Kidney BeansVS Frozen Chopped OnionsSauteed Yellow OnionsVS Frozen Chopped Onions

Compare Foods

Comparing Nutrients in 300 calories Canned Kidney BeansVS Sauteed Yellow Onions

Weight per 300 calories

Which food has more nutrients per 300 calories - Canned Kidney Beans or Sauteed Yellow Onions?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: