Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Reduced Fat French Salad Dressing no Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Reduced Fat French Salad Dressing no Salt	1%	50%	49%

Macro Nutrients

	Boiled Kidney Beans	Reduced Fat French Salad Dressing no Salt	Recommended Dietary Allowance
Energy	43.8% 1270kcal	80.3% 2330kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	139% 135g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	34.3% 11g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	731% 11.7g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	227% 38.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	225% 293g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	392% 285g	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	172% 125g	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	% 157g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	168% 64g	29% 11g	38g per day for Men 19-50 years
Protein	155% 86.7g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Reduced Fat French Salad Dressing no Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	30% 270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	29% 4.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	42.3% 0.55mg	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	325% 1300μg	5% 20μg	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	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	2% 0.3mg	191% 28.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	40% 48μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Reduced Fat French Salad Dressing no Salt	Recommended Dietary Allowance
Calcium	35% 350mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	178% 1.6mg	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	278% 22mg	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	48% 1.1mg	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	197% 1380mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	18% 2mg	11mg per day for Men 19-50 years
Water	18% 669g	14.7% 543g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Reduced Fat French Salad Dressing no Salt:

• Boiled All Types Kidney Beans have 6.7 times more Vitamin B1, 1.2 times more Vitamin B3, 8.5 times more Vitamin B5, 2.2 times more Vitamin B6, 65 times more Vitamin B9, more Vitamin C and 1.8 times more Vitamin K than Reduced Fat French Salad Dressing Without Salt .
• While Reduced Fat French Salad Dressing Without Salt contains more Vitamin A and 95.3 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Reduced Fat French Salad Dressing Without Salt have similar amounts of Vitamin B2 per 1 kg.
• Both Boiled All Types Kidney Beans as well as Reduced Fat French Salad Dressing Without Salt have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Reduced Fat French Salad Dressing no Salt:

• Boiled All Types Kidney Beans have 3.2 times more Calcium, 1.4 times more Copper, 2.6 times more Iron, 5.3 times more Magnesium, 3.9 times more Manganese, 8.6 times more Phosphorus, 3.8 times more Potassium, 5 times more Zinc and 1.2 times more Water than Reduced Fat French Salad Dressing Without Salt .
• While Reduced Fat French Salad Dressing Without Salt contains 1.5 times more Selenium and 30 times more Sodium than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 5.8 times more Fiber and 14.9 times more Protein than Reduced Fat French Salad Dressing Without Salt .
• While Reduced Fat French Salad Dressing Without Salt contains 1.8 times more Energy, 26.9 times more Fat, 15.1 times more Saturated Fat, 6.9 times more Omega 3, 35.7 times more Omega 6, 1.3 times more Carbohydrate and 88.9 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Reduced Fat French Salad Dressing Without Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.