Comparing Nutrients in 500 calories Sweet Onions VS California Red Kidney Beans

Weight per 500 calories

• Sweet Onions: 1563g
• California Red Kidney Beans: 152g

Raw California Red Kidney Beans have 10.3 times more energy per unit of mass than Raw Sweet Onions, which is high in comparison to other foods. Sweet Onions having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sweet Onions	9%	2%	89%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Sweet Onions	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.25g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	NA	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	NA	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	69.7% 91g	130g per day for Men 19-50 years
Sugars	108% 78.4g	NA	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	43.5% 31.6g	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	% 35.3g	NA	g per day for Men 19-50 years
Sucrose	% 11.3g	NA	g per day for Men 19-50 years
Fiber	37% 14g	99% 37.7g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Sweet Onions	California Red 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	53.4% 0.64mg	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	156% 2.03mg	46.3% 0.6mg	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	90% 359μg	149% 597μg	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	83.3% 75mg	7.58% 6.8mg	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	2.1% 0.31mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.9% 4.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Onions	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	31.3% 313mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	97% 0.88mg	185% 1.67mg	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	50.8% 4.06mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	51.6% 1.2mg	66% 1.5mg	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	60.3% 422mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	54.7% 1859mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	14.2% 7.8μg	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	8.33% 125mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	18.5% 2.03mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	38.5% 1426g	0.48% 18g	3700g per day for Men 19-50 years

Sweet Onions VS California Red Kidney Beans Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Sweet Onions vs California Red Kidney Beans:

• 500 calories of Sweet Onions have 1.3 times more Vitamin B5, 3.4 times more Vitamin B6 and 11 times more Vitamin C than California Red Kidney Beans.
• While 500 kcal of Raw California Red Kidney Beans contain 1.3 times more Vitamin B1, 1.5 times more Vitamin B3 and 1.7 times more Vitamin B9 than Raw Sweet Onions.
• Both Sweet Onions and California Red Kidney Beans provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Sweet Onions as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Sweet Onions vs California Red Kidney Beans:

• 500 calories of Sweet Onions have 1.6 times more Selenium and 80.1 times more Water than California Red Kidney Beans.
• While 500 kcal of Raw California Red Kidney Beans contain 1.9 times more Copper, 3.5 times more Iron, 1.7 times more Magnesium, 1.3 times more Manganese, 1.5 times more Phosphorus and 1.9 times more Zinc than Raw Sweet Onions.
• Both Sweet Onions and California Red Kidney Beans contain similar levels of Calcium and Potassium per 500 calories.
• 500 calories of California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sweet Onions have 1.3 times more Carbohydrate than California Red Kidney Beans.
• While 500 kcal of Raw California Red Kidney Beans contain 2.7 times more Fiber and 3 times more Protein than Raw Sweet Onions.
• Both Sweet Onions and California Red Kidney Beans offer comparable quantities of Energy per 500 calories.