Comparing Nutrients in 100 calories Boiled Kidney Beans VS Fat-free French Salad Dressing

Weight per 100 calories

• Boiled Kidney Beans: 78.7g
• Fat-free French Salad Dressing: 75.8g

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

Which food has more nutrients per 100 calories - Boiled Kidney Beans or Fat-free French Salad Dressing?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Fat-free French Salad Dressing	1%	2%	97%

Macro Nutrients

	Boiled Kidney Beans	Fat-free French Salad Dressing	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.39g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.088% 0.028g	32g per day for Men 19-50 years
Omega 3	8.37% 0.13g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	0.35% 0.25g	17% 12.5g	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	5.28% 3.83g	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	% 3.55g	g per day for Men 19-50 years
Sucrose	NA	% 4.17g	g per day for Men 19-50 years
Fiber	13.3% 5.04g	4.4% 1.67g	38g per day for Men 19-50 years
Protein	12% 6.83g	0.27% 0.15g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Fat-free French Salad Dressing	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.34% 3.03μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.5% 0.13mg	0.69% 0.008mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.046mg	1.5% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.84% 0.46mg	0.53% 0.085mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.46% 0.17mg	0.03% 0.002mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.27% 0.094mg	0% 0mg	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	25.6% 102μg	2.65% 10.6μg	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	1.05% 0.94mg	0% 0mg	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	0.16% 0.024mg	0.1% 0.015mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.5% 6.6μg	0.063% 0.076μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Fat-free French Salad Dressing	Recommended Dietary Allowance
Calcium	2.76% 27.6mg	0.38% 3.8mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	10% 0.092mg	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	22% 1.75mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	7.87% 33mg	0.54% 2.27mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	0.79% 0.018mg	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	15.5% 109mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	9.38% 319mg	1.87% 63.6mg	3400mg per day for Men 19-50 years
Selenium	1.57% 0.87μg	2.75% 1.5μg	55μg per day for Men 19-50 years
Sodium	0.052% 0.79mg	43% 646mg	1500mg per day for Men 19-50 years
Zinc	7.16% 0.79mg	0.69% 0.076mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	1.33% 49.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Kidney Beans vs Fat-free French Salad Dressing:

• Boiled All Types Kidney Beans have 15.1 times more Vitamin B1, 2.3 times more Vitamin B2, 5.4 times more Vitamin B3, 114.3 times more Vitamin B5, more Vitamin B6, 9.7 times more Vitamin B9, more Vitamin C and 87.3 times more Vitamin K than Fat-free French Salad Dressing.
• Both Boiled All Types Kidney Beans as well as Fat-free French Salad Dressing have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Boiled Kidney Beans vs Fat-free French Salad Dressing:

• Boiled All Types Kidney Beans have 7.3 times more Calcium, 1.9 times more Copper, 4 times more Iron, 14.6 times more Magnesium, 18.6 times more Manganese, more Phosphorus, 5 times more Potassium and 10.4 times more Zinc than Fat-free French Salad Dressing.
• While Fat-free French Salad Dressing contains 1.7 times more Selenium and 820.7 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Fat-free French Salad Dressing have similar amounts of Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled All Types Kidney Beans have 9.8 times more Omega 3, 3 times more Fiber and 45.1 times more Protein than Fat-free French Salad Dressing.
• While Fat-free French Salad Dressing contains 1.4 times more Carbohydrate and 49.5 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Fat-free French Salad Dressing have similar amounts of Energy per 100 kcal.
• Both Boiled All Types Kidney Beans as well as Fat-free French Salad Dressing have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.