Comparing Nutrients in 100 grams Welsh OnionsVS Boiled California Red Kidney Beans

Macros Ratio

Protein Fat Carbs

Welsh Onions

20%

10%

70%

Boiled California Red Kidney Beans

29%

70%

100 g ▼

Macro Nutrients

Welsh Onionsvs Boiled California Red Kidney Beans

1.17%34kcal

Energy

4.28%124kcal

34 kcalvs124 kcal

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

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0.41%0.4g

Fat

0.093%0.09g

0.4 gvs0.09 g

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

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0.21%0.067g

Saturated Fat

0.044%0.014g

0.067 gvs0.014 g

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

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0.5%0.008g

Omega 3

2%0.032g

0.008 gvs0.032 g

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

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0.87%0.15g

Omega 6

0.12%0.02g

0.15 gvs0.02 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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5%6.5g

Carbohydrate

17.2%22.4g

6.5 gvs22.4 g

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

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3%2.18g

Sugars

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

2.18 gvsNA 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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6.3%2.4g

Fiber

24.5%9.3g

2.4 gvs9.3 g

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

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3.4%1.9g

Protein

16.3%9.13g

1.9 gvs9.13 g

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

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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 .

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4.17%0.05mg

Vitamin B1

10.8%0.13mg

Thiamine

0.05 mgvs0.13 mg

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

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6.92%0.09mg

Vitamin B2

4.77%0.062mg

Riboflavin

0.09 mgvs0.062 mg

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

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2.5%0.4mg

Vitamin B3

3.38%0.54mg

Niacin, nicotinic acid, niacinamide

0.4 mgvs0.54 mg

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

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3.4%0.17mg

Vitamin B5

4.38%0.22mg

Pantothenic acid

0.17 mgvs0.22 mg

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

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5.54%0.072mg

Vitamin B6

8%0.1mg

Pyridoxine

0.072 mgvs0.1 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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4%16μg

Vitamin B9

18.5%74μg

Folates and Folic Acid

16 μgvs74 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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30%27mg

Vitamin C

1.33%1.2mg

Ascorbic acid

27 mgvs1.2 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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3.4%0.51mg

Vitamin E

Tocopherols and Tocotrienols

0.51 mgvsNA mg

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

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161%193μg

Vitamin K

Phytomenadione or phylloquinone

193 μgvsNA μg

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

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Minerals

Welsh Onionsvs Boiled California Red Kidney Beans

1.8%18mg

Calcium

6.6%66mg

18 mgvs66 mg

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

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7.78%0.07mg

Copper

32%0.29mg

0.07 mgvs0.29 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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15.3%1.22mg

Iron

37.3%2.98mg

1.22 mgvs2.98 mg

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

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5.48%23mg

Magnesium

11.4%48mg

23 mgvs48 mg

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

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5.96%0.14mg

Manganese

14%0.32mg

0.14 mgvs0.32 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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7%49mg

Phosphorus

19.6%137mg

49 mgvs137 mg

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

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6.24%212mg

Potassium

12.3%419mg

212 mgvs419 mg

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

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1.1%0.6μg

Selenium

2.2%1.2μg

0.6 μgvs1.2 μg

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

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1.13%17mg

Sodium

0.27%4mg

17 mgvs4 mg

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

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4.73%0.52mg

Zinc

7.8%0.86mg

0.52 mgvs0.86 mg

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

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2.45%91g

Water

1.8%67g

91 gvs67 g

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

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Lets compare vitamin content per 100 grams of Welsh Onions vs Boiled California Red Kidney Beans:

Raw Welsh Onions have 1.5 times more Vitamin B2 and 22.5 times more Vitamin C than Boiled California Red Kidney Beans.
While Boiled California Red Kidney Beans contain 2.6 times more Vitamin B1, 1.4 times more Vitamin B3, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 4.6 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 100 g.

Comparing minerals per 100 grams for Welsh Onions vs Boiled California Red Kidney Beans:

Raw Welsh Onions have 4.3 times more Sodium and 1.4 times more Water than Boiled California Red Kidney Beans.
While Boiled California Red Kidney Beans contain 3.7 times more Calcium, 4.1 times more Copper, 2.4 times more Iron, 2.1 times more Magnesium, 2.3 times more Manganese, 2.8 times more Phosphorus, 2 times more Potassium, 2 times more Selenium and 1.7 times more Zinc than Raw Welsh Onions.

Comparison of macro-nutrients per 100 grams:

Boiled California Red Kidney Beans contain 3.6 times more Energy, 4 times more Omega 3, 3.4 times more Carbohydrate, 3.9 times more Fiber and 4.8 times more Protein than Raw Welsh Onions.
Both Raw Welsh Onions as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

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

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Comparing Nutrients in 100 grams Welsh OnionsVS Boiled California Red Kidney Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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