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

Macros Ratio

	Protein	Fat	Carbs
Fat-free French Salad Dressing	1%	2%	97%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Fat-free French Salad Dressing	Canned Kidney Beans	Recommended Dietary Allowance
Energy	18% 524kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.07g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	90% 65.3g	10% 7.34g	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	27.6% 20g	0% 0g	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	% 18.6g	% 0g	g per day for Men 19-50 years
Sucrose	% 22g	% 7.34g	g per day for Men 19-50 years
Fiber	23% 8.73g	45% 17g	38g per day for Men 19-50 years
Protein	1.4% 0.79g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Fat-free French Salad Dressing	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.78% 0.44mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.16% 0.008mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	22.6% 0.29mg	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	14% 55.6μg	35.7% 143μg	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	0% 0mg	5.3% 4.76mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fat-free French Salad Dressing	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	2% 20mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	59.5% 0.54mg	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	28.8% 2.3mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	29% 0.67mg	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	0% 0mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	226% 3385mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	6.98% 258g	8.37% 310g	3700g per day for Men 19-50 years

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

• Canned All Types Kidney Beans contain 10.5 times more Vitamin B1, 2 times more Vitamin B2, 3.7 times more Vitamin B3, 69 times more Vitamin B5, more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin C and 41 times more Vitamin K than Fat-free French Salad Dressing.
• Both Fat-free French Salad Dressing as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 oz.

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

• Fat-free French Salad Dressing has 2.2 times more Selenium and 2.9 times more Sodium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 6.8 times more Calcium, 2 times more Iron, 9 times more Magnesium, 7 times more Manganese, more Phosphorus, 2.8 times more Potassium and 4.6 times more Zinc than Fat-free French Salad Dressing.
• Both Fat-free French Salad Dressing and Canned All Types Kidney Beans have similar amounts of Copper and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Fat-free French Salad Dressing has 1.6 times more Energy, 2.2 times more Carbohydrate, 8.9 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4.6 times more Omega 3, 2 times more Fiber and 26.1 times more Protein than Fat-free French Salad Dressing.
• Both Fat-free French Salad Dressing as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.