Comparing Nutrients in 300 calories Sauteed Yellow Onions VS Boiled Kidney Beans

Weight per 300 calories

• Sauteed Yellow Onions: 244g
• Boiled Kidney Beans: 236g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 300 calories - Sauteed Yellow Onions or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Sauteed Yellow Onions	3%	73%	24%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Sauteed Yellow Onions	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.3g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	11.3% 3.6g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	101% 1.6g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	69% 11.7g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	41.4% 54g	130g per day for Men 19-50 years
Sugars	NA	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	4.98% 3.6g	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	% 5.12g	NA	g per day for Men 19-50 years
Sucrose	% 1.98g	NA	g per day for Men 19-50 years
Fiber	11% 4.15g	39.8% 15g	38g per day for Men 19-50 years
Protein	4.14% 2.3g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Sauteed Yellow Onions	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.96% 0.12mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.56% 0.09mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.5mg	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	1.2% 4.88μg	76.8% 307μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.88% 4.4mg	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	11% 1.66mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44% 52.7μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Yellow Onions	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	4.88% 48.8mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	4.6% 0.041mg	56.7% 0.51mg	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	8.23% 0.66mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	5.23% 22mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	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	11.5% 80.5mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	9.54% 324mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	NA	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	1.95% 29.3mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	4.66% 0.51mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	5.27% 195g	4.27% 158g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sauteed Yellow Onions vs Boiled Kidney Beans:

• Sauteed Yellow Onions have 1.8 times more Vitamin B6, 1.5 times more Vitamin C, 23.4 times more Vitamin E and 2.7 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.2 times more Vitamin B1, 1.4 times more Vitamin B2, 15.1 times more Vitamin B3 and 63 times more Vitamin B9 than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions and Boiled All Types Kidney Beans have similar amounts of Vitamin B5 per 300 kcal.
• Both Sauteed Yellow Onions as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sauteed Yellow Onions vs Boiled Kidney Beans:

• Sauteed Yellow Onions have 1.2 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Calcium, 12.3 times more Copper, 8 times more Iron, 4.5 times more Magnesium, 4.1 times more Manganese, 4.1 times more Phosphorus, 2.9 times more Potassium and 4.6 times more Zinc than Sauteed Yellow Onions.

Comparison of macro-nutrients per 300 calories:

• Sauteed Yellow Onions have 22.3 times more Fat, 20.9 times more Saturated Fat, 4 times more Omega 3 and 46 times more Omega 6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.8 times more Carbohydrate, 3.6 times more Fiber and 8.8 times more Protein than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions and Boiled All Types Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Sauteed Yellow Onions as well as Boiled All Types Kidney Beans have insufficient amounts of Glucose and Sucrose in 300 kcal.