Comparing Nutrients in 500 calories Welsh OnionsVS Boiled Kidney Beans

Weight per 500 calories

Welsh Onions

1471g

Boiled Kidney Beans

394g

Boiled All Types Kidney Beans have 3.7 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 500 calories - Welsh Onions or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Welsh Onions

20%

10%

70%

Boiled Kidney Beans

27%

70%

500 kcal ▼

Macro Nutrients

Welsh Onionsvs Boiled Kidney Beans

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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6.06%5.9g

Fat

2.03%1.97g

5.9 gvs1.97 g

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

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3.08%0.99g

Saturated Fat

0.9%0.29g

0.99 gvs0.29 g

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

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7.35%0.12g

Omega 3

42%0.67g

0.12 gvs0.67 g

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

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13%2.18g

Omega 6

2.5%0.43g

2.18 gvs0.43 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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73.5%96g

Carbohydrate

69%89.8g

96 gvs89.8 g

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

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44.2%32g

Sugars

1.74%1.26g

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

32 gvs1.26 g

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

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Fructose

≤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 gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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93%35.3g

Fiber

66.3%25g

35.3 gvs25 g

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

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50%28g

Protein

61%34g

28 gvs34 g

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

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Vitamins

Welsh Onionsvs Boiled Kidney Beans

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

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

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61.3%0.74mg

Vitamin B1

52.5%0.63mg

Thiamine

0.74 mgvs0.63 mg

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

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102%1.32mg

Vitamin B2

17.6%0.23mg

Riboflavin

1.32 mgvs0.23 mg

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

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36.8%5.9mg

Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

5.9 mgvs2.28 mg

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

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49.7%2.5mg

Vitamin B5

17.3%0.87mg

Pantothenic acid

2.5 mgvs0.87 mg

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

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81.4%1.06mg

Vitamin B6

36.3%0.47mg

Pyridoxine

1.06 mgvs0.47 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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59%235μg

Vitamin B9

128%512μg

Folates and Folic Acid

235 μgvs512 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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441%397mg

Vitamin C

5.25%4.72mg

Ascorbic acid

397 mgvs4.72 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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50%7.5mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

7.5 mgvs0.12 mg

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

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2370%2844μg

Vitamin K

27.6%33μg

Phytomenadione or phylloquinone

2844 μgvs33 μg

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

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Minerals

Welsh Onionsvs Boiled Kidney Beans

26.5%265mg

Calcium

13.8%138mg

265 mgvs138 mg

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

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114%1.03mg

Copper

94%0.85mg

1.03 mgvs0.85 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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224%18mg

Iron

109%8.74mg

18 mgvs8.74 mg

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

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80.5%338mg

Magnesium

39.4%165mg

338 mgvs165 mg

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

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87.6%2mg

Manganese

73.6%1.7mg

2 mgvs1.7 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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103%721mg

Phosphorus

77.6%543mg

721 mgvs543 mg

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

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92%3118mg

Potassium

47%1594mg

3118 mgvs1594 mg

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

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16%8.82μg

Selenium

7.87%4.33μg

8.82 μgvs4.33 μg

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

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16.7%250mg

Sodium

0.26%3.94mg

250 mgvs3.94 mg

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

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69.5%7.65mg

Zinc

35.8%3.94mg

7.65 mgvs3.94 mg

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

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36%1331g

Water

7.12%264g

1331 gvs264 g

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

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Lets compare vitamin content per 500 calories of Welsh Onions vs Boiled Kidney Beans:

Raw Welsh Onions have 5.8 times more Vitamin B2, 2.6 times more Vitamin B3, 2.9 times more Vitamin B5, 2.2 times more Vitamin B6, 84 times more Vitamin C, 63.5 times more Vitamin E and 86 times more Vitamin K than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2.2 times more Vitamin B9 than Raw Welsh Onions.
Both Raw Welsh Onions and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 per 500 kcal.
Both Raw Welsh Onions as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Welsh Onions vs Boiled Kidney Beans:

Raw Welsh Onions have 1.9 times more Calcium, 1.2 times more Copper, 2.1 times more Iron, 2 times more Magnesium, 1.3 times more Phosphorus, 2 times more Potassium, 2 times more Selenium, 63.5 times more Sodium, 1.9 times more Zinc and 5 times more Water than Boiled All Types Kidney Beans.
Both Raw Welsh Onions and Boiled All Types Kidney Beans have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Welsh Onions have 3 times more Fat, 5.1 times more Omega 6, 25.4 times more Sugars and 1.4 times more Fiber than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 5.7 times more Omega 3 than Raw Welsh Onions.
Both Raw Welsh Onions and Boiled All Types Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Raw Welsh Onions as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Welsh OnionsVS Sweet OnionsBoiled Kidney BeansVS Sweet OnionsWelsh OnionsVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Welsh OnionsVS Boiled Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Welsh Onions or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: