Comparing Nutrients in 500 calories Boiled Red Kidney Beans VS Welsh Onions

Weight per 500 calories

• Boiled Red Kidney Beans: 394g
• Welsh Onions: 1471g

Boiled Red Kidney Beans have 3.7 times more energy per 100g than Welsh Onions. It has average energy density when compared to other foods. Raw Welsh Onions having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Red Kidney Beans or Welsh Onions?

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Welsh Onions	20%	10%	70%

Macro Nutrients

	Boiled Red Kidney Beans	Welsh Onions	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	6.06% 5.9g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.28g	3.08% 0.99g	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	7.35% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2.48% 0.42g	13% 2.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.8g	73.5% 96g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	44.2% 32g	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	76.7% 29g	93% 35.3g	38g per day for Men 19-50 years
Protein	61% 34g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Welsh Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	61.3% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	102% 1.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	36.8% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	49.7% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	81.4% 1.06mg	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	128% 512μg	59% 235μg	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	5.25% 4.72mg	441% 397mg	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	0.79% 0.12mg	50% 7.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	2370% 2844μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Welsh Onions	Recommended Dietary Allowance
Calcium	11% 110mg	26.5% 265mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	114% 1.03mg	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	145% 11.6mg	224% 18mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	80.5% 338mg	420mg per day for Men 19-50 years
Manganese	81.7% 1.88mg	87.6% 2mg	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	80% 559mg	103% 721mg	700mg per day for Men 19-50 years
Potassium	46.7% 1587mg	92% 3118mg	3400mg per day for Men 19-50 years
Selenium	8.6% 4.72μg	16% 8.82μg	55μg per day for Men 19-50 years
Sodium	0.52% 7.87mg	16.7% 250mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	69.5% 7.65mg	11mg per day for Men 19-50 years
Water	7.12% 264g	36% 1331g	3700g per day for Men 19-50 years

Boiled Red Kidney Beans VS Welsh Onions Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Red Kidney Beans or Welsh Onions?

Lets compare vitamin content per 500 calories of Boiled Red Kidney Beans vs Welsh Onions:

• 500 calories of Boiled Red Kidney Beans have 2.2 times more Vitamin B9 than Welsh Onions.
• While 500 kcal of Raw Welsh Onions contain 5.8 times more Vitamin B2, 2.6 times more Vitamin B3, 2.9 times more Vitamin B5, 2.2 times more Vitamin B6, 84 times more Vitamin C, 63.5 times more Vitamin E and 86 times more Vitamin K than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Welsh Onions provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Boiled Red Kidney Beans as well as Raw Welsh Onions have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Red Kidney Beans vs Welsh Onions:

• 500 kcal of Raw Welsh Onions contain 2.4 times more Calcium, 1.6 times more Iron, 1.9 times more Magnesium, 1.3 times more Phosphorus, 2 times more Potassium, 1.9 times more Selenium, 31.8 times more Sodium, 1.8 times more Zinc and 5 times more Water than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Welsh Onions contain similar levels of Copper and Manganese per 500 calories.
• 500 calories of Boiled Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Red Kidney Beans have 5.6 times more Omega 3 and 1.2 times more Protein than Welsh Onions.
• While 500 kcal of Raw Welsh Onions contain 5.2 times more Omega 6 and 25.4 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Welsh Onions offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of Boiled Red Kidney Beans provide inadequate amounts of Omega 6
• 500 calories of Welsh Onions provide inadequate amounts of Omega 3