Comparing Nutrients in 1 kilogram 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	45.5% 1320kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	1.16% 0.37g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	247% 321g	112% 145g	130g per day for Men 19-50 years
Sugars	227% 165g	25.5% 18.5g	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	69.7% 50.5g	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	% 46.8g	% 0g	g per day for Men 19-50 years
Sucrose	% 55g	% 18.5g	g per day for Men 19-50 years
Fiber	58% 22g	113% 43g	38g per day for Men 19-50 years
Protein	3.57% 2g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Fat-free French Salad Dressing	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.17% 0.11mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.12mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.4% 0.02mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	57% 0.74mg	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	35% 140μg	90% 360μg	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	13.3% 12mg	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fat-free French Salad Dressing	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	5% 50mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	134% 1.2mg	150% 1.35mg	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	72.5% 5.8mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	73% 1.68mg	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	129% 900mg	700mg per day for Men 19-50 years
Potassium	24.7% 840mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	569% 8530mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	17.6% 650g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.