Comparing Nutrients in 300 calories Boiled Kidney BeansVS Young Green Onions

Weight per 300 calories

Boiled Kidney Beans

236g

Young Green Onions

1111g

Boiled Kidney Beans have 4.7 times more energy per 100g than Young Green Onions. It has average energy density when compared to other foods. Young Green Onions, tops only having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Kidney Beans

27%

70%

Young Green Onions

12%

14%

74%

300 kcal ▼

Macro Nutrients

Boiled Kidney Beansvs Young Green 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

5.4%5.22g

1.2 gvs5.22 g

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

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0.54%0.17g

Saturated Fat

5.73%1.83g

0.17 gvs1.83 g

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

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25%0.4g

Omega 3

27.8%0.44g

0.4 gvs0.44 g

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

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1.5%0.26g

Omega 6

5.3%0.9g

0.26 gvs0.9 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

49%63.8g

54 gvs63.8 g

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

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1.04%0.76g

Sugars

60%43.4g

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

0.76 gvs43.4 g

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

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Fructose

32.5%23.6g

≤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]

NA gvs23.6 g

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

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Glucose

%18.2g

NA gvs18.2 g

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

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Sucrose

%1.78g

NA gvs1.78 g

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

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39.8%15g

Fiber

52.6%20g

15 gvs20 g

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

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36.6%20.5g

Protein

19.2%10.8g

20.5 gvs10.8 g

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

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Vitamins

Boiled Kidney Beansvs Young Green Onions

0%0μg

Vitamin A

247%2222μg

RAE, retinol activity equivalents

0 μgvs2222 μg

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

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31.5%0.38mg

Vitamin B1

27.8%0.33mg

Thiamine

0.38 mgvs0.33 mg

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

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10.5%0.14mg

Vitamin B2

22.2%0.29mg

Riboflavin

0.14 mgvs0.29 mg

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

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8.53%1.37mg

Vitamin B3

23%3.67mg

Niacin, nicotinic acid, niacinamide

1.37 mgvs3.67 mg

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

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10.4%0.52mg

Vitamin B5

30.7%1.53mg

Pantothenic acid

0.52 mgvs1.53 mg

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

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22%0.28mg

Vitamin B6

75.2%0.98mg

Pyridoxine

0.28 mgvs0.98 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

83.3%333μg

Folates and Folic Acid

307 μgvs333 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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3.15%2.83mg

Vitamin C

165%149mg

Ascorbic acid

2.83 mgvs149 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

15.6%2.33mg

Tocopherols and Tocotrienols

0.071 mgvs2.33 mg

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

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16.5%20μg

Vitamin K

1447%1737μg

Phytomenadione or phylloquinone

20 μgvs1737 μg

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

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Minerals

Boiled Kidney Beansvs Young Green Onions

8.27%82.7mg

Calcium

57.8%578mg

82.7 mgvs578 mg

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

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56.7%0.51mg

Copper

38.3%0.34mg

0.51 mgvs0.34 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

71%5.67mg

5.24 mgvs5.67 mg

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

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23.6%99mg

Magnesium

42.3%178mg

99 mgvs178 mg

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

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44%1mg

Manganese

72.5%1.67mg

1 mgvs1.67 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

39.7%278mg

326 mgvs278 mg

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

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28%957mg

Potassium

52%1767mg

957 mgvs1767 mg

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

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4.72%2.6μg

Selenium

10%5.56μg

2.6 μgvs5.56 μg

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

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0.16%2.36mg

Sodium

11%167mg

2.36 mgvs167 mg

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

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21.5%2.36mg

Zinc

20.2%2.22mg

2.36 mgvs2.22 mg

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

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4.27%158g

Water

27.7%1026g

158 gvs1026 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 Young Green Onions:

Young Green Onions, tops only contain more Vitamin A, 2.1 times more Vitamin B2, 2.7 times more Vitamin B3, 3 times more Vitamin B5, 3.4 times more Vitamin B6, 52.5 times more Vitamin C, 32.9 times more Vitamin E and 87.5 times more Vitamin K than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Young Green Onions, tops only have similar amounts of Vitamin B1 and Vitamin B9 per 300 kcal.
Both Boiled All Types Kidney Beans as well as Young Green Onions, tops only have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Boiled All Types Kidney Beans have 1.5 times more Copper than Young Green Onions, tops only.
While Young Green Onions, tops only contain 7 times more Calcium, 1.8 times more Magnesium, 1.6 times more Manganese, 1.8 times more Potassium, 2.1 times more Selenium, 70.6 times more Sodium and 6.5 times more Water than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Young Green Onions, tops only have similar amounts of Iron, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled All Types Kidney Beans have 1.9 times more Protein than Young Green Onions, tops only.
While Young Green Onions, tops only contain 4.4 times more Fat, 10.6 times more Saturated Fat, 3.5 times more Omega 6, 57.5 times more Sugars and 1.3 times more Fiber than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Young Green Onions, tops only have similar amounts of Energy, Omega 3 and Carbohydrate per 300 kcal.
Both Boiled All Types Kidney Beans as well as Young Green Onions, tops only have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Kidney BeansVS Canned Kidney BeansYoung Green OnionsVS Canned Kidney BeansBoiled Kidney BeansVS Welsh OnionsYoung Green OnionsVS Welsh Onions

Compare Foods

Comparing Nutrients in 300 calories Boiled Kidney BeansVS Young Green Onions

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: