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Comparing Nutrients in 300 calories Welsh OnionsVS Canned Kidney Beans

Weight per 300 calories

Welsh Onions
882g
Canned Kidney Beans
357g

Canned All Types Kidney Beans have 2.5 times more energy per unit of mass than Raw Welsh Onions, which is average in comparison to other foods. Welsh Onions having low energy density.

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

Macros Ratio

Protein Fat Carbs

Welsh Onions
20%
10%
70%
Canned Kidney Beans
25%
6%
69%
300 kcal ▼

Macro Nutrients

Welsh Onionsvs Canned Kidney Beans
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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3.64%3.53g
Fat
2.2%2.14g
3.53 gvs2.14 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.85%0.59g
Saturated Fat
1.57%0.5g
0.59 gvs0.5 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.4%0.071g
Omega 3
18.3%0.29g
0.071 gvs0.29 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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7.7%1.3g
Omega 6
2.23%0.38g
1.3 gvs0.38 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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44%57.4g
Carbohydrate
40%51.8g
57.4 gvs51.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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26.5%19.2g
Sugars
9.1%6.6g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
19.2 gvs6.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0%0g
≤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 gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0g
NA gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%6.6g
NA gvs6.6 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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55.7%21g
Fiber
40.4%15.4g
21 gvs15.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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30%16.8g
Protein
33.3%18.6g
16.8 gvs18.6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Welsh Onionsvs Canned Kidney Beans
NA
Vitamin A
NA
RAE, retinol activity equivalents
NA μgvsNA μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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36.8%0.44mg
Vitamin B1
34.5%0.41mg
Thiamine
0.44 mgvs0.41 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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61%0.79mg
Vitamin B2
14%0.18mg
Riboflavin
0.79 mgvs0.18 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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22%3.53mg
Vitamin B3
9.17%1.47mg
Niacin, nicotinic acid, niacinamide
3.53 mgvs1.47 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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30%1.5mg
Vitamin B5
9.86%0.49mg
Pantothenic acid
1.5 mgvs0.49 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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49%0.64mg
Vitamin B6
20.3%0.26mg
Pyridoxine
0.64 mgvs0.26 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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35.3%141μg
Vitamin B9
32%129μg
Folates and Folic Acid
141 μgvs129 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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265%238mg
Vitamin C
4.76%4.3mg
Ascorbic acid
238 mgvs4.3 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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30%4.5mg
Vitamin E
0.48%0.071mg
Tocopherols and Tocotrienols
4.5 mgvs0.071 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1422%1706μg
Vitamin K
12.2%14.6μg
Phytomenadione or phylloquinone
1706 μgvs14.6 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Welsh Onionsvs Canned Kidney Beans
16%159mg
Calcium
12%121mg
159 mgvs121 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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68.6%0.62mg
Copper
53.6%0.48mg
0.62 mgvs0.48 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
NA
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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135%10.8mg
Iron
52.2%4.18mg
10.8 mgvs4.18 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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48.3%203mg
Magnesium
23%96mg
203 mgvs96 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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52.6%1.2mg
Manganese
26%0.6mg
1.2 mgvs0.6 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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61.8%432mg
Phosphorus
46%321mg
432 mgvs321 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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55%1871mg
Potassium
25%846mg
1871 mgvs846 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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9.63%5.3μg
Selenium
5.84%3.2μg
5.3 μgvs3.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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10%150mg
Sodium
70.5%1057mg
150 mgvs1057 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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41.7%4.6mg
Zinc
15%1.64mg
4.6 mgvs1.64 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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21.6%799g
Water
7.53%279g
799 gvs279 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 Welsh Onions vs Canned Kidney Beans:
Comparing minerals per 300 calories for Welsh Onions vs Canned Kidney Beans:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Welsh OnionsVS Sweet OnionsCanned Kidney BeansVS Sweet OnionsWelsh OnionsVS California Red Kidney BeansCanned Kidney BeansVS California Red Kidney Beans
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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