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

Weight per 500 calories

• Welsh Onions: 1471g
• Royal Red Kidney Beans: 152g

Raw Royal Red Kidney Beans have 9.7 times more energy per unit of mass than Raw Welsh Onions, which is high in comparison to other foods. Welsh Onions having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Welsh Onions	20%	10%	70%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Welsh Onions	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.06% 5.9g	0.71% 0.68g	97g per day for Men 19-50 years
Saturated Fat	3.08% 0.99g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	7.35% 0.12g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	13% 2.18g	0.87% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	68% 88.6g	130g per day for Men 19-50 years
Sugars	44.2% 32g	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	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	93% 35.3g	100% 38g	38g per day for Men 19-50 years
Protein	50% 28g	68.7% 38.5g	56g per day for Men 19-50 years

Vitamins

	Welsh Onions	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.3% 0.74mg	49.4% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.32mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.8% 5.9mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.7% 2.5mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.4% 1.06mg	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	59% 235μg	149% 597μg	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	441% 397mg	7.6% 6.84mg	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	50% 7.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2370% 2844μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Welsh Onions	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	26.5% 265mg	20% 199mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	169% 1.5mg	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	224% 18mg	165% 13.2mg	8mg per day for Men 19-50 years
Magnesium	80.5% 338mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	87.6% 2mg	73.3% 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	103% 721mg	88% 617mg	700mg per day for Men 19-50 years
Potassium	92% 3118mg	60% 2046mg	3400mg per day for Men 19-50 years
Selenium	16% 8.82μg	8.84% 4.86μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	1.3% 19.8mg	1500mg per day for Men 19-50 years
Zinc	69.5% 7.65mg	36.8% 4.04mg	11mg per day for Men 19-50 years
Water	36% 1331g	0.49% 18g	3700g per day for Men 19-50 years

Welsh Onions VS Royal Red Kidney Beans Nutrients Per 500 Kcal

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

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

• 500 calories of Welsh Onions have 1.2 times more Vitamin B1, 3.6 times more Vitamin B2, 1.8 times more Vitamin B3, 2.1 times more Vitamin B5, 1.8 times more Vitamin B6 and 58.1 times more Vitamin C than Royal Red Kidney Beans.
• While 500 kcal of Raw Royal Red Kidney Beans contain 2.5 times more Vitamin B9 than Raw Welsh Onions.
• 500 calories of Royal Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Welsh Onions as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Welsh Onions have 1.3 times more Calcium, 1.4 times more Iron, 1.6 times more Magnesium, 1.5 times more Potassium, 1.8 times more Selenium, 12.7 times more Sodium, 1.9 times more Zinc and 73.6 times more Water than Royal Red Kidney Beans.
• While 500 kcal of Raw Royal Red Kidney Beans contain 1.5 times more Copper than Raw Welsh Onions.
• Both Welsh Onions and Royal Red Kidney Beans contain similar levels of Manganese and Phosphorus per 500 calories.
• 500 calories of Royal Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Welsh Onions have 14.8 times more Omega 6 than Royal Red Kidney Beans.
• While 500 kcal of Raw Royal Red Kidney Beans contain 2 times more Omega 3 and 1.4 times more Protein than Raw Welsh Onions.
• Both Welsh Onions and Royal Red Kidney Beans offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of Welsh Onions provide inadequate amounts of Omega 3
• 500 calories of Royal Red Kidney Beans provide inadequate amounts of Omega 6