Comparing Nutrients in 5 ounces Welsh OnionsVS California Red Kidney Beans

Macros Ratio

Protein Fat Carbs

Welsh Onions

20%

10%

70%

California Red Kidney Beans

29%

70%

5 oz ▼

Macro Nutrients

Welsh Onionsvs California Red Kidney Beans

1.66%48kcal

Energy

16%468kcal

48 kcalvs468 kcal

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

Find Vegetables rich in Energy

0.58%0.57g

Fat

0.37%0.35g

0.57 gvs0.35 g

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

Find Vegetables rich in Fat

0.3%0.095g

Saturated Fat

0.16%0.051g

0.095 gvs0.051 g

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

Find Vegetables rich in Saturated Fat

0.71%0.011g

Omega 3

7.44%0.12g

0.011 gvs0.12 g

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

Find Vegetables rich in Omega 3

1.23%0.21g

Omega 6

0.45%0.077g

0.21 gvs0.077 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

7.1%9.2g

Carbohydrate

65.2%84.8g

9.2 gvs84.8 g

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

Find Vegetables rich in Carbohydrate

4.26%3.1g

Sugars

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

3.1 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

8.95%3.4g

Fiber

93%35.3g

3.4 gvs35.3 g

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

Find Vegetables rich in Fiber

4.8%2.7g

Protein

61.7%34.5g

2.7 gvs34.5 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 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

5.9%0.071mg

Vitamin B1

62.5%0.75mg

Thiamine

0.071 mgvs0.75 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

9.8%0.13mg

Vitamin B2

24%0.31mg

Riboflavin

0.13 mgvs0.31 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

3.54%0.57mg

Vitamin B3

18.2%2.9mg

Niacin, nicotinic acid, niacinamide

0.57 mgvs2.9 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

4.8%0.24mg

Vitamin B5

22%1.1mg

Pantothenic acid

0.24 mgvs1.1 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

7.85%0.1mg

Vitamin B6

43.3%0.56mg

Pyridoxine

0.1 mgvs0.56 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

5.67%22.7μg

Vitamin B9

140%558μg

Folates and Folic Acid

22.7 μgvs558 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

42.5%38.3mg

Vitamin C

7.1%6.38mg

Ascorbic acid

38.3 mgvs6.38 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

4.8%0.72mg

Vitamin E

Tocopherols and Tocotrienols

0.72 mgvsNA mg

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

Find Vegetables rich in Vitamin E

228%274μg

Vitamin K

Phytomenadione or phylloquinone

274 μgvsNA μg

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

Find Vegetables rich in Vitamin K

Minerals

Welsh Onionsvs California Red Kidney Beans

2.55%25.5mg

Calcium

27.6%276mg

25.5 mgvs276 mg

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

Find Vegetables rich in Calcium

11%0.099mg

Copper

173%1.56mg

0.099 mgvs1.56 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

21.6%1.73mg

Iron

166%13.3mg

1.73 mgvs13.3 mg

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

Find Vegetables rich in Iron

7.76%32.6mg

Magnesium

54%227mg

32.6 mgvs227 mg

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

Find Vegetables rich in Magnesium

8.44%0.19mg

Manganese

61.6%1.4mg

0.19 mgvs1.4 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

9.92%69.5mg

Phosphorus

82%574mg

69.5 mgvs574 mg

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

Find Vegetables rich in Phosphorus

8.84%301mg

Potassium

62%2112mg

301 mgvs2112 mg

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

Find Vegetables rich in Potassium

1.55%0.85μg

Selenium

8.25%4.54μg

0.85 μgvs4.54 μg

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

Find Vegetables rich in Selenium

1.6%24mg

Sodium

1.04%15.6mg

24 mgvs15.6 mg

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

Find Vegetables rich in Sodium

6.7%0.74mg

Zinc

33%3.6mg

0.74 mgvs3.6 mg

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

Find Vegetables rich in Zinc

3.47%128g

Water

0.45%16.7g

128 gvs16.7 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 5 ounces of Welsh Onions vs California Red Kidney Beans:

Raw Welsh Onions have 6 times more Vitamin C than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 10.6 times more Vitamin B1, 2.4 times more Vitamin B2, 5.2 times more Vitamin B3, 4.6 times more Vitamin B5, 5.5 times more Vitamin B6 and 24.6 times more Vitamin B9 than Raw Welsh Onions.
Both Raw Welsh Onions as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Welsh Onions vs California Red Kidney Beans:

Raw Welsh Onions have 1.5 times more Sodium and 7.7 times more Water than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 10.8 times more Calcium, 15.7 times more Copper, 7.7 times more Iron, 7 times more Magnesium, 7.3 times more Manganese, 8.3 times more Phosphorus, 7 times more Potassium, 5.3 times more Selenium and 4.9 times more Zinc than Raw Welsh Onions.

Comparison of macro-nutrients per 5 ounces:

Raw California Red Kidney Beans contain 9.7 times more Energy, 10.5 times more Omega 3, 9.2 times more Carbohydrate, 10.4 times more Fiber and 12.8 times more Protein than Raw Welsh Onions.
Both Raw Welsh Onions as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Welsh OnionsVS Sweet OnionsCalifornia Red Kidney BeansVS Sweet OnionsWelsh OnionsVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

Compare Foods

Comparing Nutrients in 5 ounces Welsh OnionsVS California Red Kidney Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: