Comparing Nutrients in 100 calories Boiled Kidney Beans VS Boiled Onions with Salt

Weight per 100 calories

• Boiled Kidney Beans: 78.7g
• Boiled Onions with Salt: 238g

Boiled Kidney Beans have 3 times more energy per 100g than Boiled Onions with Salt. It has average energy density when compared to other foods. Boiled and Drained Onions with Salt having low energy density.

Discover which food has more nutrients per 100 calories - Boiled Kidney Beans or Boiled Onions with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Boiled Onions with Salt	12%	4%	84%

Macro Nutrients

	Boiled Kidney Beans	Boiled Onions with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.39g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	8.37% 0.13g	0.6% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	17.5% 22.8g	130g per day for Men 19-50 years
Sugars	0.35% 0.25g	15.5% 11.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13.3% 5.04g	8.77% 3.33g	38g per day for Men 19-50 years
Protein	12% 6.83g	5.8% 3.24g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Boiled Onions with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.5% 0.13mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.046mg	4.2% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.84% 0.46mg	2.46% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.46% 0.17mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.27% 0.094mg	23.6% 0.31mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25.6% 102μg	8.93% 35.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.05% 0.94mg	13.8% 12.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.16% 0.024mg	0.32% 0.048mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.5% 6.6μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Boiled Onions with Salt	Recommended Dietary Allowance
Calcium	2.76% 27.6mg	5.24% 52.4mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	17.7% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	22% 1.75mg	7.14% 0.57mg	8mg per day for Men 19-50 years
Magnesium	7.87% 33mg	6.24% 26mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	16% 0.36mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15.5% 109mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	9.38% 319mg	11.6% 395mg	3400mg per day for Men 19-50 years
Selenium	1.57% 0.87μg	2.6% 1.43μg	55μg per day for Men 19-50 years
Sodium	0.052% 0.79mg	38% 569mg	1500mg per day for Men 19-50 years
Zinc	7.16% 0.79mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	5.65% 209g	3700g per day for Men 19-50 years

Boiled Kidney Beans VS Boiled Onions With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Kidney Beans or Boiled Onions with Salt?

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

• 100 calories of Boiled Kidney Beans have 1.3 times more Vitamin B1, 2.9 times more Vitamin B9 and 5.6 times more Vitamin K than Boiled Onions with Salt.
• While 100 kcal of Boiled and Drained Onions with Salt contain 1.6 times more Vitamin B5, 3.3 times more Vitamin B6 and 13.1 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Boiled Onions with Salt provide similar amounts of Vitamin B2 and Vitamin B3 per 100 calories.
• 100 calories of Boiled Kidney Beans have insufficient amounts of Vitamin C
• 100 calories of Boiled Onions with Salt have insufficient amounts of Vitamin K
• Both Boiled All Types Kidney Beans as well as Boiled and Drained Onions with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 calories.

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

• 100 calories of Boiled Kidney Beans have 3.1 times more Iron, 1.3 times more Magnesium, 1.3 times more Phosphorus and 1.6 times more Zinc than Boiled Onions with Salt.
• While 100 kcal of Boiled and Drained Onions with Salt contain 1.9 times more Calcium, 1.6 times more Selenium, 722.7 times more Sodium and 4 times more Water than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Boiled Onions with Salt contain similar levels of Copper, Manganese and Potassium per 100 calories.
• 100 calories of Boiled Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Kidney Beans have 14.1 times more Omega 3, 1.5 times more Fiber and 2.1 times more Protein than Boiled Onions with Salt.
• While 100 kcal of Boiled and Drained Onions with Salt contain 1.3 times more Carbohydrate and 44.7 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Boiled Onions with Salt offer comparable quantities of Energy per 100 calories.
• 100 calories of Boiled Onions with Salt provide inadequate amounts of Omega 3
• Both Boiled All Types Kidney Beans as well as Boiled and Drained Onions with Salt provide inadequate amounts of Omega 6 in 100 calories.