Comparing Nutrients in 14 ounces California Red Kidney Beans VS Fat-free French Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Fat-free French Salad Dressing	1%	2%	97%

Macro Nutrients

	California Red Kidney Beans	Fat-free French Salad Dressing	Recommended Dietary Allowance
Energy	45% 1310kcal	18% 524kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	1.1% 1.07g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	98% 128g	130g per day for Men 19-50 years
Sugars	NA	90% 65.3g	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	27.6% 20g	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	% 18.6g	g per day for Men 19-50 years
Sucrose	NA	% 22g	g per day for Men 19-50 years
Fiber	260% 99g	23% 8.73g	38g per day for Men 19-50 years
Protein	173% 97g	1.4% 0.79g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Fat-free French Salad Dressing	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	3.64% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	2.78% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	0.16% 0.008mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	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	391% 1564μg	14% 55.6μg	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	20% 18mg	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	NA	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Fat-free French Salad Dressing	Recommended Dietary Allowance
Calcium	77.4% 774mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	53.4% 0.48mg	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	464% 37mg	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	4.14% 0.095mg	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	230% 1607mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	226% 3385mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	6.98% 258g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Fat-free French Salad Dressing per 14 oz

Compare the macro and micronutrient content in 14 oz of California Red Kidney Beans versus 14 oz of Fat-free French Salad Dressing to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Fat-free French Salad Dressing:

• 14 ounces of California Red Kidney Beans have 48.1 times more Vitamin B1, 8.4 times more Vitamin B2, 18.4 times more Vitamin B3, 390 times more Vitamin B5, more Vitamin B6, 28.1 times more Vitamin B9 and more Vitamin C than Fat-free French Salad Dressing.
• 14 ounces of Fat-free French Salad Dressing have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C
• Both Raw California Red Kidney Beans as well as Fat-free French Salad Dressing have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Fat-free French Salad Dressing:

• 14 ounces of California Red Kidney Beans have 39 times more Calcium, 9.1 times more Copper, 16.1 times more Iron, 53.3 times more Magnesium, 41.7 times more Manganese, more Phosphorus, 17.7 times more Potassium, 1.6 times more Selenium and 25.5 times more Zinc than Fat-free French Salad Dressing.
• While 14 oz of Fat-free French Salad Dressing contain 77.5 times more Sodium than Raw California Red Kidney Beans.
• 14 ounces of Fat-free French Salad Dressing lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 2.5 times more Energy, 4.7 times more Omega 3, 1.9 times more Carbohydrate, 11.3 times more Fiber and 121.9 times more Protein than Fat-free French Salad Dressing.
• 14 ounces of Fat-free French Salad Dressing provide inadequate amounts of Omega 3 and Protein
• Both Raw California Red Kidney Beans as well as Fat-free French Salad Dressing provide inadequate amounts of Omega 6 in 14 ounces.