Comparing Nutrients in 100 calories OnionsVS Boiled Kidney Beans

Weight per 100 calories

Onions

250g

Boiled Kidney Beans

78.7g

Boiled All Types Kidney Beans have 3.2 times more energy per unit of mass than Raw Onions, which is average in comparison to other foods. Onions having low energy density.

Which food has more nutrients per 100 calories - Onions or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Onions

10%

88%

Boiled Kidney Beans

27%

70%

100 kcal ▼

Macro Nutrients

Onionsvs Boiled Kidney Beans

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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0.26%0.25g

Fat

0.41%0.39g

0.25 gvs0.39 g

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

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0.33%0.11g

Saturated Fat

0.18%0.057g

0.11 gvs0.057 g

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

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0.63%0.01g

Omega 3

8.37%0.13g

0.01 gvs0.13 g

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

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0.19%0.033g

Omega 6

0.5%0.085g

0.033 gvs0.085 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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18%23.4g

Carbohydrate

14%18g

23.4 gvs18 g

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

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14.6%10.6g

Sugars

0.35%0.25g

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

10.6 gvs0.25 g

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

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4.45%3.23g

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]

3.23 gvsNA g

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

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%4.93g

Glucose

4.93 gvsNA g

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

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%2.48g

Sucrose

2.48 gvsNA g

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

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11%4.25g

Fiber

13.3%5.04g

4.25 gvs5.04 g

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

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4.9%2.75g

Protein

12%6.83g

2.75 gvs6.83 g

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

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Vitamins

Onionsvs Boiled Kidney Beans

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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9.6%0.12mg

Vitamin B1

10.5%0.13mg

Thiamine

0.12 mgvs0.13 mg

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

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5.2%0.068mg

Vitamin B2

3.5%0.046mg

Riboflavin

0.068 mgvs0.046 mg

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

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1.8%0.29mg

Vitamin B3

2.84%0.46mg

Niacin, nicotinic acid, niacinamide

0.29 mgvs0.46 mg

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

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6.15%0.31mg

Vitamin B5

3.46%0.17mg

Pantothenic acid

0.31 mgvs0.17 mg

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

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23%0.3mg

Vitamin B6

7.27%0.094mg

Pyridoxine

0.3 mgvs0.094 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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12%47.5μg

Vitamin B9

25.6%102μg

Folates and Folic Acid

47.5 μgvs102 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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20.6%18.5mg

Vitamin C

1.05%0.94mg

Ascorbic acid

18.5 mgvs0.94 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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0.33%0.05mg

Vitamin E

0.16%0.024mg

Tocopherols and Tocotrienols

0.05 mgvs0.024 mg

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

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0.83%1μg

Vitamin K

5.5%6.6μg

Phytomenadione or phylloquinone

1 μgvs6.6 μg

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

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Minerals

Onionsvs Boiled Kidney Beans

5.75%57.5mg

Calcium

2.76%27.6mg

57.5 mgvs27.6 mg

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

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11%0.098mg

Copper

19%0.17mg

0.098 mgvs0.17 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.069%2.75μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

2.75 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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6.56%0.53mg

Iron

22%1.75mg

0.53 mgvs1.75 mg

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

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5.95%25mg

Magnesium

7.87%33mg

25 mgvs33 mg

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

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14%0.32mg

Manganese

14.7%0.34mg

0.32 mgvs0.34 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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10.4%72.5mg

Phosphorus

15.5%109mg

72.5 mgvs109 mg

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

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10.7%365mg

Potassium

9.38%319mg

365 mgvs319 mg

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

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2.27%1.25μg

Selenium

1.57%0.87μg

1.25 μgvs0.87 μg

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

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0.67%10mg

Sodium

0.052%0.79mg

10 mgvs0.79 mg

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

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3.86%0.43mg

Zinc

7.16%0.79mg

0.43 mgvs0.79 mg

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

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6.02%223g

Water

1.42%52.7g

223 gvs52.7 g

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

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Lets compare vitamin content per 100 calories of Onions vs Boiled Kidney Beans:

Raw Onions have 1.5 times more Vitamin B2, 1.8 times more Vitamin B5, 3.2 times more Vitamin B6 and 19.6 times more Vitamin C than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.6 times more Vitamin B3, 2.2 times more Vitamin B9 and 6.6 times more Vitamin K than Raw Onions.
Both Raw Onions and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 per 100 kcal.
Both Raw Onions as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Onions vs Boiled Kidney Beans:

Raw Onions have 2.1 times more Calcium, 1.4 times more Selenium and 4.2 times more Water than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.7 times more Copper, 3.3 times more Iron, 1.3 times more Magnesium, 1.5 times more Phosphorus and 1.9 times more Zinc than Raw Onions.
Both Raw Onions and Boiled All Types Kidney Beans have similar amounts of Manganese and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Onions have 1.3 times more Carbohydrate and 42.1 times more Sugars than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 13.4 times more Omega 3 and 2.5 times more Protein than Raw Onions.
Both Raw Onions and Boiled All Types Kidney Beans have similar amounts of Energy and Fiber per 100 kcal.
Both Raw Onions as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

OnionsVS Boiled OnionsBoiled Kidney BeansVS Boiled OnionsOnionsVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 100 calories OnionsVS Boiled Kidney Beans

Weight per 100 calories

Which food has more nutrients per 100 calories - Onions or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: