Comparing Nutrients in 300 calories Young Green OnionsVS Canned Kidney Beans

Weight per 300 calories

Young Green Onions

1111g

Canned Kidney Beans

357g

Canned All Types Kidney Beans have 3.1 times more energy per unit of mass than Young Green Onions, tops only, which is average in comparison to other foods. Young Green Onions having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Young Green Onions

12%

14%

74%

Canned Kidney Beans

25%

69%

300 kcal ▼

Macro Nutrients

Young Green 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 .

Find Vegetables rich in Energy

5.4%5.22g

Fat

2.2%2.14g

5.22 gvs2.14 g

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

Find Vegetables rich in Fat

5.73%1.83g

Saturated Fat

1.57%0.5g

1.83 gvs0.5 g

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

Find Vegetables rich in Saturated Fat

27.8%0.44g

Omega 3

18.3%0.29g

0.44 gvs0.29 g

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

Find Vegetables rich in Omega 3

5.3%0.9g

Omega 6

2.23%0.38g

0.9 gvs0.38 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

49%63.8g

Carbohydrate

40%51.8g

63.8 gvs51.8 g

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

Find Vegetables rich in Carbohydrate

60%43.4g

Sugars

9.1%6.6g

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

43.4 gvs6.6 g

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

Find Vegetables rich in Sugars

32.5%23.6g

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]

23.6 gvs0 g

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

Find Vegetables rich in Fructose

%18.2g

Glucose

%0g

18.2 gvs0 g

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

Find Vegetables rich in Glucose

%1.78g

Sucrose

%6.6g

1.78 gvs6.6 g

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

Find Vegetables rich in Sucrose

52.6%20g

Fiber

40.4%15.4g

20 gvs15.4 g

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

Find Vegetables rich in Fiber

19.2%10.8g

Protein

33.3%18.6g

10.8 gvs18.6 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Young Green Onionsvs Canned Kidney Beans

247%2222μg

Vitamin A

RAE, retinol activity equivalents

2222 μgvsNA μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

27.8%0.33mg

Vitamin B1

34.5%0.41mg

Thiamine

0.33 mgvs0.41 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

22.2%0.29mg

Vitamin B2

14%0.18mg

Riboflavin

0.29 mgvs0.18 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

23%3.67mg

Vitamin B3

9.17%1.47mg

Niacin, nicotinic acid, niacinamide

3.67 mgvs1.47 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

30.7%1.53mg

Vitamin B5

9.86%0.49mg

Pantothenic acid

1.53 mgvs0.49 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

75.2%0.98mg

Vitamin B6

20.3%0.26mg

Pyridoxine

0.98 mgvs0.26 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

83.3%333μg

Vitamin B9

32%129μg

Folates and Folic Acid

333 μgvs129 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

165%149mg

Vitamin C

4.76%4.3mg

Ascorbic acid

149 mgvs4.3 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

15.6%2.33mg

Vitamin E

0.48%0.071mg

Tocopherols and Tocotrienols

2.33 mgvs0.071 mg

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

Find Vegetables rich in Vitamin E

1447%1737μg

Vitamin K

12.2%14.6μg

Phytomenadione or phylloquinone

1737 μgvs14.6 μg

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

Find Vegetables rich in Vitamin K

Minerals

Young Green Onionsvs Canned Kidney Beans

57.8%578mg

Calcium

12%121mg

578 mgvs121 mg

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

Find Vegetables rich in Calcium

38.3%0.34mg

Copper

53.6%0.48mg

0.34 mgvs0.48 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

71%5.67mg

Iron

52.2%4.18mg

5.67 mgvs4.18 mg

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

Find Vegetables rich in Iron

42.3%178mg

Magnesium

23%96mg

178 mgvs96 mg

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

Find Vegetables rich in Magnesium

72.5%1.67mg

Manganese

26%0.6mg

1.67 mgvs0.6 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

39.7%278mg

Phosphorus

46%321mg

278 mgvs321 mg

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

Find Vegetables rich in Phosphorus

52%1767mg

Potassium

25%846mg

1767 mgvs846 mg

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

Find Vegetables rich in Potassium

10%5.56μg

Selenium

5.84%3.2μg

5.56 μgvs3.2 μg

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

Find Vegetables rich in Selenium

11%167mg

Sodium

70.5%1057mg

167 mgvs1057 mg

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

Find Vegetables rich in Sodium

20.2%2.22mg

Zinc

15%1.64mg

2.22 mgvs1.64 mg

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

Find Vegetables rich in Zinc

27.7%1026g

Water

7.53%279g

1026 gvs279 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 300 calories of Young Green Onions vs Canned Kidney Beans:

Young Green Onions, tops only have 1.6 times more Vitamin B2, 2.5 times more Vitamin B3, 3.1 times more Vitamin B5, 3.7 times more Vitamin B6, 2.6 times more Vitamin B9, 34.7 times more Vitamin C, 32.7 times more Vitamin E and 118.6 times more Vitamin K than Canned All Types Kidney Beans.
Both Young Green Onions, tops only and Canned All Types Kidney Beans have similar amounts of Vitamin B1 per 300 kcal.
Both Young Green Onions, tops only as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Young Green Onions, tops only have 4.8 times more Calcium, 1.4 times more Iron, 1.8 times more Magnesium, 2.8 times more Manganese, 2.1 times more Potassium, 1.7 times more Selenium, 1.4 times more Zinc and 3.7 times more Water than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.4 times more Copper and 6.3 times more Sodium than Young Green Onions, tops only.
Both Young Green Onions, tops only and Canned All Types Kidney Beans have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Young Green Onions, tops only have 2.4 times more Fat, 3.6 times more Saturated Fat, 1.5 times more Omega 3, 2.4 times more Omega 6, 1.2 times more Carbohydrate, 6.6 times more Sugars, more Fructose and 1.3 times more Fiber than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.7 times more Protein than Young Green Onions, tops only.
Both Young Green Onions, tops only and Canned All Types Kidney Beans have similar amounts of Energy per 300 kcal.
Both Young Green Onions, tops only as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Young Green OnionsVS Welsh OnionsCanned Kidney BeansVS Welsh OnionsYoung Green OnionsVS California Red Kidney BeansCanned Kidney BeansVS California Red Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Young Green OnionsVS Canned Kidney Beans

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: