Comparing Nutrients in 14 ounces California Red Kidney Beans VS Reduced Fat Commercial Italian Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Reduced Fat Commercial Italian Salad Dressing	2%	59%	39%

Macro Nutrients

	California Red Kidney Beans	Reduced Fat Commercial Italian Salad Dressing	Recommended Dietary Allowance
Energy	45% 1310kcal	14% 405kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	27.3% 26.5g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	114% 1.8g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	64.8% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	30.5% 39.6g	130g per day for Men 19-50 years
Sugars	NA	50% 36.4g	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	% 14g	g per day for Men 19-50 years
Sucrose	NA	% 2.26g	g per day for Men 19-50 years
Fiber	260% 99g	0% 0g	38g per day for Men 19-50 years
Protein	173% 97g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Reduced Fat Commercial Italian Salad Dressing	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	3.97% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	2.33% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	16.8% 0.22mg	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	2.98% 12μg	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	113% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	41.3% 49.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Reduced Fat Commercial Italian Salad Dressing	Recommended Dietary Allowance
Calcium	77.4% 774mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	8.38% 0.075mg	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	5% 0.12mg	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	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	236% 3536mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	8.6% 318g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Reduced Fat Commercial Italian Salad Dressing:

• Raw California Red Kidney Beans have 44.1 times more Vitamin B1, 27.4 times more Vitamin B2, 21.9 times more Vitamin B3, more Vitamin B5, 7.2 times more Vitamin B6, 131.3 times more Vitamin B9 and more Vitamin C than Reduced Fat Commercial Italian Salad Dressing.
• Both Raw California Red Kidney Beans as well as Reduced Fat Commercial Italian Salad Dressing have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Reduced Fat Commercial Italian Salad Dressing:

• Raw California Red Kidney Beans have 13 times more Calcium, 57.9 times more Copper, 37.4 times more Iron, 40 times more Magnesium, 34.5 times more Manganese, 33.8 times more Phosphorus, 16.6 times more Potassium, 2 times more Selenium and 42.5 times more Zinc than Reduced Fat Commercial Italian Salad Dressing.
• While Reduced Fat Commercial Italian Salad Dressing contains 81 times more Sodium and 6.8 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• Raw California Red Kidney Beans have 3.2 times more Energy, 6 times more Carbohydrate, more Fiber and 62.5 times more Protein than Reduced Fat Commercial Italian Salad Dressing.
• While Reduced Fat Commercial Italian Salad Dressing contains 26.7 times more Fat, 23.1 times more Saturated Fat, 5.5 times more Omega 3 and 51.4 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Reduced Fat Commercial Italian Salad Dressing have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.