Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Commercial French Salad Dressing no Salt

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Commercial French Salad Dressing no Salt	1%	86%	13%

Macro Nutrients

	California Red Kidney Beans	Commercial French Salad Dressing no Salt	Recommended Dietary Allowance
Energy	114% 3300kcal	158% 4590kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	462% 448g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	177% 56.5g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	1711% 27.4g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	1076% 183g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	120% 156g	130g per day for Men 19-50 years
Sugars	NA	220% 160g	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	74% 53.6g	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	% 67g	g per day for Men 19-50 years
Sucrose	NA	% 39g	g per day for Men 19-50 years
Fiber	655% 249g	0% 0g	38g per day for Men 19-50 years
Protein	435% 244g	13.8% 7.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Commercial French Salad Dressing no Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.6% 230μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	11.8% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	NA	275% 41.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1012% 1214μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Commercial French Salad Dressing no Salt	Recommended Dietary Allowance
Calcium	195% 1950mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	0% 0mg	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	1169% 94mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	9.13% 0.21mg	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	579% 4050mg	27% 190mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	3.18% 118g	9.9% 366g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Commercial French Salad Dressing no Salt:

• Raw California Red Kidney Beans have 27.8 times more Vitamin B1, 4.1 times more Vitamin B2, 11 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Commercial French Salad Dressing no Salt.
• While Commercial French Salad Dressing no Salt contains more Vitamin A than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Commercial French Salad Dressing no Salt have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Commercial French Salad Dressing no Salt:

• Raw California Red Kidney Beans have 8.1 times more Calcium, more Copper, 11.7 times more Iron, 32 times more Magnesium, 47.6 times more Manganese, 21.3 times more Phosphorus, 22.2 times more Potassium, more Selenium and 8.8 times more Zinc than Commercial French Salad Dressing no Salt.

Comparison of macro-nutrients per 1 kilogram:

• Raw California Red Kidney Beans have 3.8 times more Carbohydrate, more Fiber and 31.6 times more Protein than Commercial French Salad Dressing no Salt.
• While Commercial French Salad Dressing no Salt contains 1.4 times more Energy, 179.2 times more Fat, 156.9 times more Saturated Fat, 32.6 times more Omega 3 and 338.7 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Commercial French Salad Dressing no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.