Comparing Nutrients in 500 calories Welsh OnionsVS Boiled California Red Kidney Beans

Weight per 500 calories

Welsh Onions

1471g

Boiled California Red Kidney Beans

403g

Boiled California Red Kidney Beans have 3.6 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 California Red Kidney Beans?

Macros Ratio

Protein Fat Carbs

Welsh Onions

20%

10%

70%

Boiled California Red Kidney Beans

29%

70%

500 kcal ▼

Macro Nutrients

Welsh Onionsvs Boiled California Red Kidney Beans

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Vegetables rich in Energy

6.06%5.9g

Fat

0.37%0.36g

5.9 gvs0.36 g

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

Find Vegetables rich in Fat

3.08%0.99g

Saturated Fat

0.18%0.056g

0.99 gvs0.056 g

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

Find Vegetables rich in Saturated Fat

7.35%0.12g

Omega 3

8.06%0.13g

0.12 gvs0.13 g

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

Find Vegetables rich in Omega 3

13%2.18g

Omega 6

0.47%0.081g

2.18 gvs0.081 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

73.5%96g

Carbohydrate

69.5%90g

96 gvs90 g

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

Find Vegetables rich in Carbohydrate

44.2%32g

Sugars

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

32 gvsNA g

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

Find Vegetables rich in Sugars

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 .

Find Vegetables rich in Fructose

Glucose

NA gvsNA g

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

Find Vegetables rich in Glucose

Sucrose

NA gvsNA g

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

Find Vegetables rich in Sucrose

93%35.3g

Fiber

99%37.5g

35.3 gvs37.5 g

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

Find Vegetables rich in Fiber

50%28g

Protein

65.7%37g

28 gvs37 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Welsh Onionsvs Boiled California Red 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 .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

61.3%0.74mg

Vitamin B1

43.3%0.52mg

Thiamine

0.74 mgvs0.52 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

102%1.32mg

Vitamin B2

19.2%0.25mg

Riboflavin

1.32 mgvs0.25 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

36.8%5.9mg

Vitamin B3

13.6%2.18mg

Niacin, nicotinic acid, niacinamide

5.9 mgvs2.18 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

49.7%2.5mg

Vitamin B5

17.7%0.88mg

Pantothenic acid

2.5 mgvs0.88 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

81.4%1.06mg

Vitamin B6

32.3%0.42mg

Pyridoxine

1.06 mgvs0.42 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

59%235μg

Vitamin B9

74.6%298μg

Folates and Folic Acid

235 μgvs298 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

441%397mg

Vitamin C

5.38%4.84mg

Ascorbic acid

397 mgvs4.84 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

50%7.5mg

Vitamin E

Tocopherols and Tocotrienols

7.5 mgvsNA mg

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

Find Vegetables rich in Vitamin E

2370%2844μg

Vitamin K

Phytomenadione or phylloquinone

2844 μgvsNA μg

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

Find Vegetables rich in Vitamin K

Minerals

Welsh Onionsvs Boiled California Red Kidney Beans

26.5%265mg

Calcium

26.6%266mg

265 mgvs266 mg

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

Find Vegetables rich in Calcium

114%1.03mg

Copper

129%1.17mg

1.03 mgvs1.17 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

224%18mg

Iron

150%12mg

18 mgvs12 mg

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

Find Vegetables rich in Iron

80.5%338mg

Magnesium

46%194mg

338 mgvs194 mg

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

Find Vegetables rich in Magnesium

87.6%2mg

Manganese

55.8%1.3mg

2 mgvs1.3 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

103%721mg

Phosphorus

79%552mg

721 mgvs552 mg

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

Find Vegetables rich in Phosphorus

92%3118mg

Potassium

49.7%1690mg

3118 mgvs1690 mg

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

Find Vegetables rich in Potassium

16%8.82μg

Selenium

8.8%4.84μg

8.82 μgvs4.84 μg

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

Find Vegetables rich in Selenium

16.7%250mg

Sodium

1.08%16mg

250 mgvs16 mg

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

Find Vegetables rich in Sodium

69.5%7.65mg

Zinc

31.5%3.47mg

7.65 mgvs3.47 mg

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

Find Vegetables rich in Zinc

36%1331g

Water

7.3%270g

1331 gvs270 g

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

Find Vegetables rich in Water

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

Raw Welsh Onions have 1.4 times more Vitamin B1, 5.3 times more Vitamin B2, 2.7 times more Vitamin B3, 2.8 times more Vitamin B5, 2.5 times more Vitamin B6 and 82.1 times more Vitamin C than Boiled California Red Kidney Beans.
While Boiled California Red Kidney Beans contain 1.3 times more Vitamin B9 than Raw Welsh Onions.
Both Raw Welsh Onions as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

Raw Welsh Onions have 1.5 times more Iron, 1.7 times more Magnesium, 1.6 times more Manganese, 1.3 times more Phosphorus, 1.8 times more Potassium, 1.8 times more Selenium, 15.5 times more Sodium, 2.2 times more Zinc and 4.9 times more Water than Boiled California Red Kidney Beans.
Both Raw Welsh Onions and Boiled California Red Kidney Beans have similar amounts of Calcium and Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Welsh Onions have 16.2 times more Fat and 27 times more Omega 6 than Boiled California Red Kidney Beans.
While Boiled California Red Kidney Beans contain 1.3 times more Protein than Raw Welsh Onions.
Both Raw Welsh Onions and Boiled California Red Kidney Beans have similar amounts of Energy, Omega 3, Carbohydrate and Fiber per 500 kcal.
Both Raw Welsh Onions as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Welsh OnionsVS Sweet OnionsBoiled California Red Kidney BeansVS Sweet OnionsWelsh OnionsVS Red Kidney BeansBoiled California Red Kidney BeansVS Red Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Welsh OnionsVS Boiled California Red Kidney Beans

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: