Comparing Nutrients in 500 calories Canned Onions with Liquids VS Boiled Kidney Beans

Weight per 500 calories

• Canned Onions with Liquids: 2632g
• Boiled Kidney Beans: 394g

Boiled All Types Kidney Beans have 6.7 times more energy per unit of mass than Canned Onions Solids and Liquids, which is average in comparison to other foods. Canned Onions with Liquids having very low energy density.

Which food has more nutrients per 500 calories - Canned Onions with Liquids or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Canned Onions with Liquids	17%	4%	79%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Canned Onions with Liquids	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.44% 2.37g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	3.3% 0.053g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	5.26% 0.89g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.4% 106g	69% 89.8g	130g per day for Men 19-50 years
Sugars	80% 58g	1.74% 1.26g	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	83% 31.6g	66.3% 25g	38g per day for Men 19-50 years
Protein	40% 22.4g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Canned Onions with Liquids	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	70% 0.84mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	277% 3.6mg	36.3% 0.47mg	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	65.8% 263μg	128% 512μg	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	126% 113mg	5.25% 4.72mg	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	12.3% 1.84mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.4% 5.26μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Onions with Liquids	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	118% 1184mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	94% 0.85mg	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	42.8% 3.42mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	37.6% 158mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	73.6% 1.7mg	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	105% 737mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	86% 2921mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.9μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	651% 9763mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	69.4% 7.63mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	67% 2476g	7.12% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Onions with Liquids vs Boiled Kidney Beans:

• Canned Onions Solids and Liquids have 1.3 times more Vitamin B1, 2.9 times more Vitamin B5, 7.6 times more Vitamin B6, 24 times more Vitamin C and 15.6 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Vitamin B2, 1.4 times more Vitamin B3, 1.9 times more Vitamin B9 and 6.3 times more Vitamin K than Canned Onions Solids and Liquids.
• Both Canned Onions Solids and Liquids as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Onions with Liquids vs Boiled Kidney Beans:

• Canned Onions Solids and Liquids have 8.6 times more Calcium, 1.7 times more Copper, 1.6 times more Manganese, 1.4 times more Phosphorus, 1.8 times more Potassium, 1.8 times more Selenium, 2479.8 times more Sodium, 1.9 times more Zinc and 9.4 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.6 times more Iron than Canned Onions Solids and Liquids.
• Both Canned Onions Solids and Liquids and Boiled All Types Kidney Beans have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Onions Solids and Liquids have 2.1 times more Omega 6, 46 times more Sugars and 1.3 times more Fiber than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 12.7 times more Omega 3 and 1.5 times more Protein than Canned Onions Solids and Liquids.
• Both Canned Onions Solids and Liquids and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Canned Onions Solids and Liquids as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.