Comparing Nutrients in 14 ounces Canned Kidney Beans VS Commercial French Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Commercial French Salad Dressing	1%	82%	17%

Macro Nutrients

	Canned Kidney Beans	Commercial French Salad Dressing	Recommended Dietary Allowance
Energy	11.5% 333kcal	57.3% 1663kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	160% 155g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	75.6% 24g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	714% 11.4g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	468% 79.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.3% 57.5g	57.4% 74.6g	130g per day for Men 19-50 years
Sugars	10% 7.34g	95% 69g	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	0% 0g	33.7% 24.4g	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	% 0g	% 26g	g per day for Men 19-50 years
Sucrose	% 7.34g	% 16g	g per day for Men 19-50 years
Fiber	45% 17g	25% 9.53g	38g per day for Men 19-50 years
Protein	37% 20.7g	6.17% 3.45g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Commercial French Salad Dressing	Recommended Dietary Allowance
Vitamin A	NA	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	5.8% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	13% 0.17mg	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	35.7% 143μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	23% 0.56μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	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	0.53% 0.079mg	132% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	402% 482μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Commercial French Salad Dressing	Recommended Dietary Allowance
Calcium	13.5% 135mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	8.8% 0.079mg	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	58% 4.64mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	6.56% 0.15mg	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	51% 357mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	12.6% 429mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	78.3% 1175mg	175% 2623mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	8.37% 310g	4.2% 156g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Kidney Beans vs Commercial French Salad Dressing:

• Canned All Types Kidney Beans have 3.1 times more Vitamin B1, 1.8 times more Vitamin B3, 1.7 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Commercial French Salad Dressing.
• While Commercial French Salad Dressing contains more Vitamin B12, 250 times more Vitamin E and 29.6 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Commercial French Salad Dressing have similar amounts of Vitamin B2 per 14 oz.
• Both Canned All Types Kidney Beans as well as Commercial French Salad Dressing have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Kidney Beans vs Commercial French Salad Dressing:

• Canned All Types Kidney Beans have 1.3 times more Calcium, 6.8 times more Copper, 3.7 times more Iron, 3.9 times more Magnesium, 4.4 times more Manganese, 3.6 times more Phosphorus, 2.2 times more Potassium, more Selenium, 3.8 times more Zinc and 2 times more Water than Commercial French Salad Dressing.
• While Commercial French Salad Dressing contains 2.2 times more Sodium than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• Canned All Types Kidney Beans have 1.8 times more Fiber and 6 times more Protein than Commercial French Salad Dressing.
• While Commercial French Salad Dressing contains 5 times more Energy, 65.1 times more Fat, 43.2 times more Saturated Fat, 35.1 times more Omega 3, 189.1 times more Omega 6, 1.3 times more Carbohydrate, 9.4 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Commercial French Salad Dressing have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.