Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Russian Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Russian Salad Dressing	1%	64%	35%

Macro Nutrients

	California Red Kidney Beans	Russian Salad Dressing	Recommended Dietary Allowance
Energy	114% 3300kcal	122% 3550kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	270% 262g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	74.7% 24g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	1088% 17.4g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	770% 131g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	245% 319g	130g per day for Men 19-50 years
Sugars	NA	244% 177g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	655% 249g	18.4% 7g	38g per day for Men 19-50 years
Protein	435% 244g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Russian Salad Dressing	Recommended Dietary Allowance
Vitamin A	0% 0μg	32.2% 290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	74.6% 0.97mg	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	12.5% 50μg	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	66.7% 60mg	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	221% 33.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	448% 537μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Russian Salad Dressing	Recommended Dietary Allowance
Calcium	195% 1950mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	64.4% 0.58mg	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	75% 6mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	27.4% 0.63mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	755% 11330mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	3.18% 118g	10.4% 385g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Russian Salad Dressing per 1 kg

Compare the macro and micronutrient content in 1 kg of California Red Kidney Beans versus 1 kg of Russian Salad Dressing to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Russian Salad Dressing:

• 1 kilogram of California Red Kidney Beans has 18.2 times more Vitamin B1, 4.8 times more Vitamin B2, 3.5 times more Vitamin B3, 2 times more Vitamin B5, 4.1 times more Vitamin B6 and 78.8 times more Vitamin B9 than Russian Salad Dressing.
• While 1 kg of Russian Salad Dressing contains more Vitamin A and 1.3 times more Vitamin C than Raw California Red Kidney Beans.
• 1 kilogram of California Red Kidney Beans have insufficient amounts of Vitamin A
• 1 kilogram of Russian Salad Dressing have insufficient amounts of Vitamin B9
• Both Raw California Red Kidney Beans as well as Russian Salad Dressing have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Russian Salad Dressing:

• 1 kilogram of California Red Kidney Beans has 15 times more Calcium, 19 times more Copper, 15.6 times more Iron, 16 times more Magnesium, 15.9 times more Manganese, 20.3 times more Phosphorus, 8.6 times more Potassium, 2 times more Selenium and 11.6 times more Zinc than Russian Salad Dressing.
• While 1 kg of Russian Salad Dressing contains 103 times more Sodium than Raw California Red Kidney Beans.
• 1 kilogram of Russian Salad Dressing lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 1.9 times more Carbohydrate, 35.6 times more Fiber and 35.3 times more Protein than Russian Salad Dressing.
• While 1 kg of Russian Salad Dressing contains 104.7 times more Fat, 66.4 times more Saturated Fat, 20.7 times more Omega 3 and 242.4 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Russian Salad Dressing offer comparable quantities of Energy per one kilogram.
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6
• 1 kilogram of Russian Salad Dressing provide inadequate amounts of Fiber and Protein