Comparing Nutrients in 1 kilogram Fat-free French Salad Dressing VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Fat-free French Salad Dressing	1%	2%	97%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Fat-free French Salad Dressing	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	45.5% 1320kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	1.16% 0.37g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	247% 321g	175% 228g	130g per day for Men 19-50 years
Sugars	227% 165g	4.4% 3.2g	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	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	% 46.8g	NA	g per day for Men 19-50 years
Sucrose	% 55g	NA	g per day for Men 19-50 years
Fiber	58% 22g	195% 74g	38g per day for Men 19-50 years
Protein	3.57% 2g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Fat-free French Salad Dressing	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.17% 0.11mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.12mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.4% 0.02mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	92% 1.2mg	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	325% 1300μg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fat-free French Salad Dressing	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	5% 50mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	134% 1.2mg	269% 2.42mg	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	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	207% 4.77mg	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	203% 1420mg	700mg per day for Men 19-50 years
Potassium	24.7% 840mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	569% 8530mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	17.6% 650g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Fat-free French Salad Dressing VS Boiled Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Fat-free French Salad Dressing versus 1 kg of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Fat-free French Salad Dressing vs Boiled Red Kidney Beans:

• 1 kg of Boiled Red Kidney Beans contains 14.5 times more Vitamin B1, 2.2 times more Vitamin B2, 5.2 times more Vitamin B3, 110 times more Vitamin B5, more Vitamin B6, 9.3 times more Vitamin B9 and 84 times more Vitamin K than Fat-free French Salad Dressing.
• 1 kilogram of Fat-free French Salad Dressing have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin K
• Both Fat-free French Salad Dressing as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Fat-free French Salad Dressing vs Boiled Red Kidney Beans:

• 1 kilogram of Fat-free French Salad Dressing has 1.7 times more Selenium and 426.5 times more Sodium than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 5.6 times more Calcium, 2 times more Copper, 5.1 times more Iron, 15 times more Magnesium, 19.9 times more Manganese, more Phosphorus, 4.8 times more Potassium and 10.7 times more Zinc than Fat-free French Salad Dressing.
• 1 kilogram of Fat-free French Salad Dressing lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Fat-free French Salad Dressing has 1.4 times more Carbohydrate and 51.4 times more Sugars than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 9.3 times more Omega 3, 3.4 times more Fiber and 43.4 times more Protein than Fat-free French Salad Dressing.
• Both Fat-free French Salad Dressing and Boiled Red Kidney Beans offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Fat-free French Salad Dressing provide inadequate amounts of Omega 3 and Protein
• Both Fat-free French Salad Dressing as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.