Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Commercial French Salad Dressing no Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Commercial French Salad Dressing no Salt	1%	86%	13%

Macro Nutrients

	Boiled Kidney Beans	Commercial French Salad Dressing no Salt	Recommended Dietary Allowance
Energy	17.4% 504kcal	63% 1822kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	183% 178g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	70% 22.4g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	679% 11g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	427% 72.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	47.6% 62g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	87.3% 63.3g	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	29.3% 21.3g	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	% 26.6g	g per day for Men 19-50 years
Sucrose	NA	% 15.4g	g per day for Men 19-50 years
Fiber	67% 25.4g	0% 0g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	5.46% 3.06g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Commercial French Salad Dressing no Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	4.66% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	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	129% 516μg	0% 0μg	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	5.3% 4.76mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.79% 0.12mg	109% 16.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	402% 482μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Commercial French Salad Dressing no Salt	Recommended Dietary Allowance
Calcium	14% 139mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	0% 0mg	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	110% 8.8mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	3.62% 0.083mg	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	78.2% 548mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	7.82% 266mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	7.2% 266g	3.92% 145g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Commercial French Salad Dressing no Salt:

• Boiled All Types Kidney Beans have 8.4 times more Vitamin B1, 3.1 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Commercial French Salad Dressing no Salt.
• While Commercial French Salad Dressing no Salt contains more Vitamin A, 137.3 times more Vitamin E and 14.5 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Commercial French Salad Dressing no Salt have similar amounts of Vitamin B2 per 14 oz.
• Both Boiled All Types Kidney Beans as well as Commercial French Salad Dressing no Salt have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Commercial French Salad Dressing no Salt:

• Boiled All Types Kidney Beans have 1.5 times more Calcium, more Copper, 2.8 times more Iron, 8.4 times more Magnesium, 20.5 times more Manganese, 7.3 times more Phosphorus, 6 times more Potassium, more Selenium, 3.4 times more Zinc and 1.8 times more Water than Commercial French Salad Dressing no Salt.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have 1.5 times more Carbohydrate, more Fiber and 11.3 times more Protein than Commercial French Salad Dressing no Salt.
• While Commercial French Salad Dressing no Salt contains 3.6 times more Energy, 89.6 times more Fat, 77.4 times more Saturated Fat, 16.1 times more Omega 3, 169.4 times more Omega 6 and 49.8 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Commercial French Salad Dressing no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.