Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Commercial Italian Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Commercial Italian Salad Dressing	1%	79%	20%

Macro Nutrients

	Canned Kidney Beans	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Energy	29% 840kcal	82.8% 2400kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	218% 211g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	92% 29.5g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	931% 15g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	544% 92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	93% 121g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	149% 108g	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	80.3% 58.2g	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	% 44.3g	g per day for Men 19-50 years
Sucrose	% 18.5g	% 5.3g	g per day for Men 19-50 years
Fiber	113% 43g	0% 0g	38g per day for Men 19-50 years
Protein	93% 52.2g	7.32% 4.1g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Vitamin A	NA	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	8.2% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	49.2% 0.64mg	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	90% 360μg	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	13.3% 12mg	4.44% 4mg	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	1.33% 0.2mg	146% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Calcium	34% 340mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	21% 0.19mg	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	146% 11.7mg	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	13.5% 0.31mg	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	129% 900mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	24.7% 840mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	662% 9930mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	21% 780g	17% 634g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Commercial Italian Salad Dressing:

• Canned All Types Kidney Beans have 5.8 times more Vitamin B1, more Vitamin B2, 3.1 times more Vitamin B3, more Vitamin B5, more Vitamin B9 and 3 times more Vitamin C than Commercial Italian Salad Dressing.
• While Commercial Italian Salad Dressing contains 109.5 times more Vitamin E and 13.7 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Commercial Italian Salad Dressing have similar amounts of Vitamin B6 per 1 kg.
• Both Canned All Types Kidney Beans as well as Commercial Italian Salad Dressing have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Commercial Italian Salad Dressing:

• Canned All Types Kidney Beans have 2.6 times more Calcium, 7.1 times more Copper, 4.5 times more Iron, 5.4 times more Magnesium, 5.4 times more Manganese, 6 times more Phosphorus, 2.8 times more Potassium, 6.6 times more Zinc and 1.2 times more Water than Commercial Italian Salad Dressing.
• While Commercial Italian Salad Dressing contains 2.2 times more Selenium and 3.4 times more Sodium than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• Canned All Types Kidney Beans have more Fiber and 12.7 times more Protein than Commercial Italian Salad Dressing.
• While Commercial Italian Salad Dressing contains 2.9 times more Energy, 35.2 times more Fat, 20.9 times more Saturated Fat, 18.2 times more Omega 3, 87.2 times more Omega 6, 5.8 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Commercial Italian Salad Dressing have similar amounts of Carbohydrate per 1 kg.
• Both Canned All Types Kidney Beans as well as Commercial Italian Salad Dressing have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.