Comparing Nutrients in 300 calories Boiled Kidney BeansVS Sweet Onions

Weight per 300 calories

Boiled Kidney Beans

236g

Sweet Onions

938g

Boiled Kidney Beans have 4 times more energy per 100g than Sweet Onions. It has average energy density when compared to other foods. Raw Sweet Onions having low energy density.

Which food has more nutrients per 300 calories - Boiled Kidney Beans or Sweet Onions?

Macros Ratio

Protein Fat Carbs

Boiled Kidney Beans

27%

70%

Sweet Onions

89%

300 kcal ▼

Macro Nutrients

Boiled Kidney Beansvs Sweet 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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1.2%1.2g

Fat

0.77%0.75g

1.2 gvs0.75 g

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

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0.54%0.17g

Saturated Fat

0.17 gvsNA g

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

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25%0.4g

Omega 3

0.4 gvsNA g

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

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1.5%0.26g

Omega 6

0.26 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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41.4%54g

Carbohydrate

54.4%70.8g

54 gvs70.8 g

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

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1.04%0.76g

Sugars

65%47g

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

0.76 gvs47 g

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

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Fructose

26%19g

≤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 gvs19 g

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

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Glucose

%21g

NA gvs21 g

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

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Sucrose

%6.75g

NA gvs6.75 g

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

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39.8%15g

Fiber

22.2%8.44g

15 gvs8.44 g

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

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36.6%20.5g

Protein

13.4%7.5g

20.5 gvs7.5 g

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

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Vitamins

Boiled 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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31.5%0.38mg

Vitamin B1

32%0.38mg

Thiamine

0.38 mgvs0.38 mg

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

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10.5%0.14mg

Vitamin B2

14.4%0.19mg

Riboflavin

0.14 mgvs0.19 mg

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

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8.53%1.37mg

Vitamin B3

7.8%1.25mg

Niacin, nicotinic acid, niacinamide

1.37 mgvs1.25 mg

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

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10.4%0.52mg

Vitamin B5

18.4%0.92mg

Pantothenic acid

0.52 mgvs0.92 mg

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

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22%0.28mg

Vitamin B6

94%1.2mg

Pyridoxine

0.28 mgvs1.2 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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76.8%307μg

Vitamin B9

54%216μg

Folates and Folic Acid

307 μgvs216 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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3.15%2.83mg

Vitamin C

50%45mg

Ascorbic acid

2.83 mgvs45 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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0.47%0.071mg

Vitamin E

1.25%0.19mg

Tocopherols and Tocotrienols

0.071 mgvs0.19 mg

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

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16.5%20μg

Vitamin K

2.34%2.8μg

Phytomenadione or phylloquinone

20 μgvs2.8 μg

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

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Minerals

Boiled Kidney Beansvs Sweet Onions

8.27%82.7mg

Calcium

18.8%188mg

82.7 mgvs188 mg

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

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56.7%0.51mg

Copper

58.3%0.53mg

0.51 mgvs0.53 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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65.6%5.24mg

Iron

30.5%2.44mg

5.24 mgvs2.44 mg

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

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23.6%99mg

Magnesium

20%84.4mg

99 mgvs84.4 mg

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

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44%1mg

Manganese

31%0.71mg

1 mgvs0.71 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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46.6%326mg

Phosphorus

36%253mg

326 mgvs253 mg

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

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28%957mg

Potassium

33%1116mg

957 mgvs1116 mg

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

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4.72%2.6μg

Selenium

8.52%4.7μg

2.6 μgvs4.7 μg

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

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0.16%2.36mg

Sodium

5%75mg

2.36 mgvs75 mg

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

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21.5%2.36mg

Zinc

11%1.2mg

2.36 mgvs1.2 mg

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

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4.27%158g

Water

23%855g

158 gvs855 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 Boiled Kidney Beans vs Sweet Onions:

Boiled All Types Kidney Beans have 1.4 times more Vitamin B9 and 7.1 times more Vitamin K than Raw Sweet Onions.
While Raw Sweet Onions contain 1.4 times more Vitamin B2, 1.8 times more Vitamin B5, 4.3 times more Vitamin B6 and 15.9 times more Vitamin C than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Raw Sweet Onions have similar amounts of Vitamin B1 and Vitamin B3 per 300 kcal.
Both Boiled All Types Kidney Beans as well as Raw Sweet Onions have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Boiled Kidney Beans vs Sweet Onions:

Boiled All Types Kidney Beans have 2.2 times more Iron, 1.4 times more Manganese, 1.3 times more Phosphorus and 1.9 times more Zinc than Raw Sweet Onions.
While Raw Sweet Onions contain 2.3 times more Calcium, 1.8 times more Selenium, 31.8 times more Sodium and 5.4 times more Water than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Raw Sweet Onions have similar amounts of Copper, Magnesium and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled All Types Kidney Beans have 1.8 times more Fiber and 2.7 times more Protein than Raw Sweet Onions.
While Raw Sweet Onions contain 1.3 times more Carbohydrate and 62.3 times more Sugars than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Raw Sweet Onions have similar amounts of Energy per 300 kcal.
Both Boiled All Types Kidney Beans as well as Raw Sweet Onions have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Kidney BeansVS Canned Kidney BeansSweet OnionsVS Canned Kidney BeansBoiled Kidney BeansVS Frozen Par Fried Breaded Onion RingsSweet OnionsVS Frozen Par Fried Breaded Onion Rings

Compare Foods

Comparing Nutrients in 300 calories Boiled Kidney BeansVS Sweet Onions

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Kidney Beans or Sweet Onions?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: