Comparing Nutrients in 300 calories Onions VS Boiled Kidney Beans

Weight per 300 calories

• Onions: 750g
• Boiled Kidney Beans: 236g

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 300 calories - Onions or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Onions	10%	2%	88%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Onions	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.77% 0.75g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.32g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.098g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	41.4% 54g	130g per day for Men 19-50 years
Sugars	44% 32g	1.04% 0.76g	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	13.3% 9.68g	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	% 14.8g	NA	g per day for Men 19-50 years
Sucrose	% 7.43g	NA	g per day for Men 19-50 years
Fiber	33.6% 12.8g	39.8% 15g	38g per day for Men 19-50 years
Protein	14.7% 8.25g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Onions	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.44% 0.87mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.92mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.2% 0.9mg	22% 0.28mg	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	35.6% 143μg	76.8% 307μg	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	61.7% 55.5mg	3.15% 2.83mg	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	1% 0.15mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	17.3% 173mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	32.5% 0.29mg	56.7% 0.51mg	0.9mg per day for Men 19-50 years
Fluoride	0.21% 8.25μg	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	19.7% 1.58mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	44% 1mg	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	31% 218mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	32.2% 1095mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	6.8% 3.75μg	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	11.6% 1.28mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	18% 668g	4.27% 158g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 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 300 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 300 kcal.

Comparing minerals per 300 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 300 kcal.

Comparison of macro-nutrients per 300 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 300 kcal.
• Both Raw Onions as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.